WOD

The WOD is up! Mon, 1/1/2018 CrossFit Gym is Closed January 1st! Happy New Year to everyone! Looking forward to a great 2018! http://ift.tt/2EnWKI2 #wodhopper

WOD

The WOD is up! Sat, 12/30/2017 MarbleFit 10---->1 Squats Push Ups Sit Ups Gym Sprint ______ 1000m Row 50 Double Unders 25 Cal Row/Assault 50 Double Unders 1000m Row ______ 30 Wall Balls 30 Power Cleans 30 Burpees ______ BodyBuilding Shoulders Sat, 12/30/2017 CrossFit Wod Teams of 2 20 min AMRAP 10 g2oh (95/65) 10 cleans 10 deadlifts *one person on barbell one rows *switch after completed Strength 3 rep bear complex http://ift.tt/2CmcjSq #wodhopper

WOD

The WOD is up! Fri, 12/29/2017 CrossFit Clean + Hang Clean + Front Squat Max 1+1+1 for Day! 21-18-15-12-9-6 Cal Row Burpee Box Jump Overs http://ift.tt/2BNGKxl #wodhopper

WOD

The WOD is up! Thu, 12/28/2017 CrossFit Push Jerk + Split Jerk Max 1+1 for Day! 5 Rounds for time: 20 Wall Balls 20 KB Swings 3 Muscle Ups* ____ *10 Pull Ups+Dips Thu, 12/28/2017 MarbleFit 3 Rounds 1 Minute Stations 1. 10 Lunge Steps+ Gym Sprint 2. 10 Ring Rows + 10 Hand Release Push Ups 3. 10 Wall Ball Sit Ups + 20 Jump Rope 4. Sled Pull + DB Shoulder Press ______ 21-18-15-12-9 Alt DB Snatch Dips Pull Ups ______ 75 Box Jump Overs EMOM: 5 Sit Ups ______ BodyBuilding Abs http://ift.tt/2Ce9XCG #wodhopper

WOD

The WOD is up! Wed, 12/27/2017 CrossFit Back Squat 5ct Pause + No Pause 1+1 Max for Day 10 Rounds for Time: 7 Overhead Squat (115/85) 7 T2B 35 Double Unders Wed, 12/27/2017 MarbleFit Teams of 2: AMRAP 8 One partner works and completes a round then switch 10 Squats 10 Push Ups 20 Double Unders 1 Gym Sprint ______ Teams of 2: 90 Second Stations 15 second Break 1. Tire Flip 2. Burpee Box Jump Overs 3. Wall Walks 4. KB Swings 5. Partner Med Ball Sit Ups 6. Man Makers 7. Pull Ups 8. Partner Wall Balls 9. Suicide Run/Plank Holds 10. 20 Hand Release Push Ups+ 10 ToestoBar ______ BodyBuilding DB Rows or Barbell Rows http://ift.tt/2CebZVK #wodhopper

WOD

The WOD is up! Tue, 12/26/2017 CrossFit Bench Press 5 Rep Max for day Drop 20% 3 x 5 Amrap 14 7 HSPU 14 GHD sit ups 1 Rope climb Tue, 12/26/2017 MarbleFit 3 Rounds 1 Minute Stations 1. 10 Lunge Steps+ Gym Sprint 2. 10 Ring Rows + 10 Hand Release Push Ups 3. 10 Wall Ball Sit Ups + 20 Jump Rope 4. Sled Pull + DB Shoulder Press ______ 21-18-15-12-9 Alt DB Snatch Dips Pull Ups ______ 75 Box Jump Overs EMOM: 5 Sit Ups ______ BodyBuilding Abs http://ift.tt/2laAfNY #wodhopper

WOD

The WOD is up! Sat, 12/23/2017 CrossFit 12 Days of Christmas! Performed like the song! Version 1: 1. Snatch (155/105) 2. Muscle Ups 3. Coffin Sit Up (55/35) 4. DB Squat Cleans (50/35) 5. Burpees over bar 6. Wall Balls (20/14) 7. Toes to Bar 8. KB Swings 9. Box Jump Overs (24/20) 10. HSPU 11. Deadlifts (225/155) 12. Calorie Row or Assault Version 2: 1. Deadlift (75% of 1RM) 2. Wall Walks 3. T2B 4. DB Thrusters 5. HRPU 6. Pull Ups or Ring Rows (x2) 7. Burpees 8. Goblet Squats (70/53) 9. Weighted Sit Ups (20/14) 10. Wall Balls (20/14) 11. KB Swings (53/35) 12. Calorie Row or Assault Version 3: ??? http://ift.tt/2BZhyav #wodhopper

WOD

The WOD is up! Fri, 12/22/2017 CrossFit For Time: 21-15-9 Power Clean (155/105) Ring Dips then 12-9-6 Shoulder to Overhead (155/105) Burpees Deadlift + Double Unders Every 90 Seconds 15 Minutes 5 + 20 Try to add weight if you can! http://ift.tt/2DtxCzd #wodhopper

WOD

The WOD is up! Thu, 12/21/2017 CrossFit AMRAP 12: 3 Muscle Ups 9 Thrusters (95/65) 15 GHD Sit Ups Clean + Hang Clean Max 1+1 for Day! http://ift.tt/2BVbXBY #wodhopper

WOD

The WOD is up! Wed, 12/20/2017 CrossFit AMRAP 13: 6 Handstand Push Ups 9 SDHP (135/95) 12 Cal Row Push Press + Split Jerk Max 1+1 for Day! http://ift.tt/2CFLHZ8 #wodhopper

WOD

The WOD is up! Tue, 12/19/2017 CrossFit 5 Rounds for Time: 6 Snatch (135/95) 20 Wall Balls (20/14) Snatch Squat Snatch from Floor + Squat Snatch from Hang! Max for Day http://ift.tt/2BavqPH #wodhopper

WOD

The WOD is up! Mon, 12/18/2017 CrossFit 5 Rounds for time: 15 KB Swings (70/53) 10 Toes 2 Bar 2 Rope Climb (Legless for guys) Back Squat EMOM :12 3 Squats 5 Box Jumps Try to increase or use a weight that is challenging! http://ift.tt/2yO5lA3 #wodhopper

WOD

The WOD is up! Sat, 12/16/2017 CrossFit Strength OHS 3 rep max for the day Wod Team Josh Teams of 3 1 rft 42 OHS (95/65) 84 pullups 30 OHS 60 pullups 18 OHS 36 pullups *each partner works on both the OHS AND PULLUPS ** when OHS drops bar switch. Sat, 12/16/2017 MarbleFit Agility and Sprints Cone Drills Gauntlet _______________________________ AMRAP 18 5 Man Makers Farmers Carry 100ft 1 Rope Climb 10 GHD Sit Ups 10 Cal Assault _______________________________ Body Build Upright Rows or High Pull Tabata http://ift.tt/2BrLH2b #wodhopper

WOD

The WOD is up! Fri, 12/15/2017 CrossFit Snatch Every 90 Seconds: 15 Minutes 2 Hang Snatch + 5 T2B Try to increase each round 3 Rounds AMRAP 5 3 Hang Power Snatch (115/85) 6 Hand Release Push Ups 9 Air Squats 12 Deadlifts (115/85) Rest 1 Minute... Pick up where you left off! Fri, 12/15/2017 MarbleFit AMRAP 5: 500m Row Buy-In 30 Empty Bar Thrusters time remaining Pull Ups _______________________________ AMRAP 5: Buy-In 50 MedBall Sit Ups 12 KB Swings 12 Wall Balls Gym Sprint 1 Min Rest AMRAP 5: Buy In- 35 Med Ball Sit Ups 9 Box Jumps 9 Wall Balls Gym Sprint 1 Min Rest AMRAP 5: Buy-In 20 Med Ball Sit Ups 6 Burpees 6 Wall Balls Gym Sprint _______________________________ 100 Double Unders for time! _______________________________ Tabata- Bicep Curls http://ift.tt/2kuypr5 #wodhopper

WOD

The WOD is up! Thu, 12/14/2017 CrossFit Front Squat Every 90 Seconds 12 Minutes 5 Reps. Increase every set. AMRAP 13: Increase reps of everything after each round! 3,6,9,12...etc... Wall Balls Box Jumps GHD Sit Ups Thu, 12/14/2017 MarbleFit 1 Minute Stations 15 second transition 3 Rounds 1. Calorie Row 2. Power Cleans 3. Toes to Bar 4. Double Unders 5. Assault 6. Sled Pull 7. Tire Flip 8. Rest ________________________ Bench Press EMOM: 12 Minutes 5 Bench Press 10 Push Ups ________________________ Tricep Tabata! http://ift.tt/2z9WbRz #wodhopper

WOD

The WOD is up! Wed, 12/13/2017 CrossFit Lynne 5 Rounds for max reps: Bodyweight Bench Press Pull-ups 15 Minute AMRAP 50 Calories on Rower or Bike then 25 Toes to Bar 25 Ring Dips (50 Box) 25 KB Swings (53/35) 25 DB Cleans (50/35) Wed, 12/13/2017 MarbleFit Death by Push Ups, Sit Ups, Squats, Gym Sprint 2 of each- Gym Sprint 4 of each- Gym Sprint 6 of each- Gym Sprint and so one! 12 Minutes! ________________________ AMRAP 5 5 Deadlifts 10 Burpees 10 Pull Ups rest 1 Min AMRAP 5 5 Power Clean 10 Burpees 10 Pull Ups rest 1 Min AMRAP 5 5 SH 2 OH 10 Burpees 10 Pull Ups _________________________ 100 Lunge Steps for time! _________________________ Tabata Abs! Flutter Kicks and Planks! http://ift.tt/2iXAfjT #wodhopper

WOD

The WOD is up! Tue, 12/12/2017 CrossFit Power Clean + Push Press Max for Day 5 Rounds for time: 12 Power Clean (135/95) 9 Burpees over the bar 36 Double Unders/ 100 Singles Tue, 12/12/2017 MarbleFit 5 Rounds for time: 12 Wall Balls 12 T2B 12 Cal Row 24 Double Unders ________________________ AMRAP 13: 8 DB Cleans 16 Front Rack Lunges Suicide ________________________ 100 AbMat Sit Up for time! ________________________ Body Building 5 Sets 10 Front Raises 10 Flys 10 Presses http://ift.tt/2nS6I0j #wodhopper

WOD

The WOD is up! Sat, 12/9/2017 Super Total Snatch Holiday Wars Week 4 is upon us!!! Snatch 7 Minutes to establish 1 Rep Max from the ground! Clean and Jerk Clean and Jerk 7 Minutes to establish 1 Rep Max from the ground! Back Squat Back Squat 7 Minutes to establish 1 Rep Max! Push Press Push Press 7 Minutes to establish 1 Rep Max! Deadlift Deadlift 7 Minutes to establish 1 Rep Max! http://ift.tt/2AJXGHm #wodhopper

WOD

The WOD is up! Fri, 12/8/2017 CrossFit Conditioning Day. Light work in prep for tomorrow's Heavy Lifting! 10--->1 Squats Pull Ups Push Ups 20 Double Unders every round __________________ 3 Rounds: 1 Minute Stations 1. Calorie Row 2. Coffin Sit Ups 3. Box Jump Overs 4. Burpees 5. Assault Bike 6. Rest Accumulate as many reps and calories as you can for the entire 3 rounds! __________________ Body Building-- ARM-mageddon 5 Rounds 10 Barbell Curls (65/45) 10 Lying Skull Crushers 10 DB Curls (30/20) 10 Sitting DB Overhead Press 10 Dips 45 Second Rest in between each round http://ift.tt/2j4ap1l #wodhopper

WOD

The WOD is up! Thu, 12/7/2017 CrossFit Snatch Max for Day! Work position and control! Maintain good form and lock into this lift in prep for Saturday! AMRAP 13 5 Rope Climb (Legless for Men!) 35 Ground to Overhead (115/85) 35 KB Swings (70/53) 35 GHD Sit Ups Thu, 12/7/2017 MarbleFit 1000m Row Land exactly on 1000m. Under Over determines EMOM reps! __________________ AMRAP 6 10 Sumo Deadlift High Pulls 10 Burpees over the bar EMOM: Lunges 1 Minute Rest AMRAP 6 10 Wall Balls 10 Coffin Sit Ups EMOM: Hand Release Push Ups 1 Minute Rest AMRAP 6 10 Box Jumps 3 Rope Climbs EMOM: Squats 1 Minute Rest AMRAP 6 10 Front Squats Gym Sprint EMOM: Sit Ups __________________ Body Building Abs 5 Sets 10 Upright Rows 10 Seated Ring Row Pull Ups 10 Barbell Rows 45 sec rest between sets http://ift.tt/2zTENhT #wodhopper

WOD

The WOD is up! Wed, 12/6/2017 CrossFit Clean and Jerk work up to a heavy single for day! Save a bit for Saturday and don't overdo it! 9-15-21-15-9 Handstand Push Ups* (25/0) GHD Sit Ups Sumo Deadlift High Pull (115/85) _________ *x2 Hand Release Push Ups Wed, 12/6/2017 MarbleFit 21-15-9 KB Deadlift Goblets Sq Mountain Climbers Gym Sprint __________________ 10 Alt DB Snatch 15 Burpee Box Jump Over 20 Alt DB Snatch 15 Burpee Box Jump Over 30 Alt DB Snatch 15 Burpee Box Jump Over then 10--->1 T2B 1--->10 Ring Push Ups __________________ Body Building Abs 5 Sets 10 Weighted Sit Ups 10 Russian Twists 10 Leg Raises 10 AbMat Sit Ups 45 sec rest between sets http://ift.tt/2ji1uWX #wodhopper

WOD

The WOD is up! Tue, 12/5/2017 CrossFit Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set! 5 Rounds for time: 15 Wall Balls 15 T2B 15 Box Jump Overs 15 Cal Row Tue, 12/5/2017 MarbleFit 3 Rounds 1 minute on 10 second rest 1. 20 Double Unders + 10 Push Ups 2. 20 Squats + 10 Sit Ups 3. 20 Ring Rows + 10 KB swings 4. Cal Row __________________ 21-15-9 Power Cleans MedBall Sit Ups Double Unders then 4 Rounds 500m Row 10 Alternating Get Ups ___________________ Body Building Shoulders 5 Sets 10 DB Shrugs 10 DB Front Raises 10 DB Flys 10 DB Shrugs 45 sec rest between sets http://ift.tt/2im4ccR #wodhopper

WOD

The WOD is up! Mon, 12/4/2017 CrossFit Holiday Wars Week 4! If you cannot make it on Saturday. All 5 Movements must be completed in 1 day! So pick a day and be prepared to lift heavy! Back Squat 3-3-3-3-3 3 Rep Max for Day! If lifting in Holiday Wars on Saturday, leave a bit in the tank for then! 5 Rounds for Time: 3 Muscle Ups 5 Cleans (185/135) 7 Burpees over the bar Mon, 12/4/2017 MarbleFit 500m Row Agility and Sprints __________________ AMRAP 7 5 Pull Ups 7 T2B 9 Handstand Push Ups 1 Gym Sprint rest 1 Minute AMRAP 7 5 Dips 7 KB Swings 9 GHD Sit Ups Gym Sprint rest 1 Minute AMRAP 7 5 Burpees over the box 7 V-Ups 9 Squats Gym Sprint rest 1 Minute AMRAP 7 5 Shoulder to Overhead (95/65) 7 Wall Balls 9 MedBall Sit Ups Gym Sprint ___________________ Body Building Triceps 5 Sets 10 Skull Crushers 10 Pull Overs 10 Presses http://ift.tt/2AGLwj5 #wodhopper

WOD

The WOD is up! Sat, 12/2/2017 CrossFit Endurnace ME assault bike for cal. 3 rounds 30seconds. Wod Teams of 2 10 RFT 10m plate farmers carries (45/25) 10 wall walks 40 S2OH (95/65) Sat, 12/2/2017 MarbleFit 500m Row Agilities and Suicide Race _______________________ Cone Drills a) Box Drill 3x Each - b) W/Z Drill c) Gauntlet _______________________ AMRAP 8 5 Thrusters (95/65) 5 T2B 5 Burpees rest 2 minutes 5 Rounds for time: 10 Sumo Deadlift High pull (95/65) 10 Pull Ups 10 Wall Ball Sit Ups ____________________________________ Body Building 5 sets 10 Bench Press (155/105) 10 Dip 10 Push Ups http://ift.tt/2AkzPhx #wodhopper

WOD

The WOD is up! Fri, 12/1/2017 CrossFit Deadlift Any Style 2-2-2-2-2-2 Work up to 2RM for Day! 15 Minute AMRAP 32 Double Unders 16 GHD Sit Ups 8 DB Cleans (50/35) 4 DB Thrusters 2 Muscle Ups Any Style Fri, 12/1/2017 MarbleFit AMRAP 5 10 Jumping Jacks 10 Squat Thrusts 10 Ring Rows Gym Sprint __________________ Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 Calorie Row 16 Double Unders Gym Sprint From 5:00-10:00 16 Front Squats (75/53) 16 Pull Ups Gym Sprint From 10:00-15:00 16 Coffin Sit Ups 16 Dumbbell Snatches (50/35) Gym Sprint From 15:00-20:00 16 Box Jump Overs 16 Kettlebell Swings (53/35) Gym Sprint From 20:00-25:00 16 Hand Release Push-Ups 200m Row ___________________ Body Building Back 5 Sets Against wall 10 DB Curls 10 BB Curls http://ift.tt/2i4LlD3 #wodhopper

WOD

The WOD is up! Thu, 11/30/2017 CrossFit Cleans Touch and go Max Double for Day! 4 Rounds for time: 6 Power Cleans (155/105) 12 KB Swings (70/53) 18 Calorie Row Thu, 11/30/2017 Intro To CrossFit AMRAP 7 Sled Pull and Plank Hold __________________ 10--->1---->10 KB DL KB Swings Goblet Squats Double Unders ___________________ AMRAP 7 10 Cal Row 10 Weighted Sit Ups 3 Burpees ___________________ Body Building Back 5 Sets 10 Ring Rows 10 Upright Rows 10 Bent Over Barbell Rows http://ift.tt/2AljcCF #wodhopper

WOD

The WOD is up! Wed, 11/29/2017 CrossFit Back Squat 5 Rep Max for Day AMRAP 13 2 Burpees 2 Handstand Push Ups 1 Rope Climb 4 Burpees 4 Handstand Push Ups 1 Rope Climb 6 Burpees 6 Handstand Push Ups 1 Rope Climb 8 Burpees 8 Handstand Push Ups 1 Rope Climb and so on... Wed, 11/29/2017 MarbleFit 500m Row Agility and Sprints __________________ AMRAP 7 3 T2B 5 Pull Ups 7 Handstand Push Ups rest 1 Minute AMRAP 7 3 GHD Sit Ups 5 KB Swings 7 Dips rest 1 Minute AMRAP 7 3 Coffin Sit Ups 5 Box Jumps 7 Burpees rest 1 Minute AMRAP 7 3 V-Ups 5 KB High Pulls 7 Wall Balls ___________________ Body Building Triceps 5 Sets 10 Skull Crushers 10 Pull Overs 10 Presses http://ift.tt/2Blm7bi #wodhopper

WOD

The WOD is up! Tue, 11/28/2017 CrossFit Get Ready for Week 3 Holiday Wars!!! Power Snatch + OHSq Max 1+1 for Day Rx: AMRAP 17 minutes 2 Rounds 10 Squat Snatch 75/55 10 Wall Balls 20/14 2 Rounds 8 Squat Snatch 95/65 10 Wall Balls 20/14 2 Rounds 6 Squat Snatch 115/85 10 Wall Balls 20/14 2 Rounds 4 Squat Snatch 135/95 10 Wall Balls 20/14 2 Rounds 2 Squat Snatch 155/105 10 Wall Balls 20/14 With remaining time Snatch as many reps as possible at final weight! Scaled: AMRAP 17 minutes 2 Rounds 10 Power Snatch 45/35 10 Wall Balls 14/8 2 Rounds 8 Power Snatch 65/45 10 Wall Balls 14/8 2 Rounds 6 Power Snatch 75/55 10 Wall Balls 14/8 2 Rounds 4 Power Snatch 95/65 10 Wall Balls 14/8 2 Rounds 2 Power Snatch 115/85 10 Wall Balls 14/8 Tue, 11/28/2017 MarbleFit AMRAP 8 2 Push Ups 2 Sit Ups Gym Sprint 4 Push Ups 4 Sit Ups Gym Sprint 6 Push Ups 6 Sit Ups Gym Sprint and so on.... __________________ For Time: 50-40-30-20-10 Double Under Squats 5 KB Swings then 50 Box Jumps then 21-15-9 DB Cleans Gym Sprint ___________________ Body Building 5 Sets 10 DB Shoulder press 10 DB Shoulder Shrugs 10 DB Shoulder Flys http://ift.tt/2BsaZKu #wodhopper

WOD

The WOD is up! Mon, 11/27/2017 CrossFit Holiday Wars Week 3 will be done tomorrow! Today we Jerk! Split Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Increase each set! 5 Rounds for time: 15 Pull Ups 15 Box Jump Overs 20 Alt DB Snatch Mon, 11/27/2017 MarbleFit Tabata Calorie Row 8x 30/10 __________________ AMRAP 15 Buy-In 3 Rounds 15 MedBall Sit Ups 15 KB Swings 15 Squats with remaining time As many reps as possible: 15 Wall Balls 15 Push Ups 30 Mountain Climbers ___________________ Tabata 5x each 30 on 10 off Sit Ups Ring Rows Lunge Steps http://ift.tt/2jp1GTx #wodhopper

WOD

The WOD is up! Sat, 11/25/2017 MarbleFit AMRAP 8 15 Double Unders 2 Handstand Push Ups 2 Squats 15 Double Unders 4 HSPU 4 Squats 15 Double Unders 6 HSPU 6 Squats and so on! Hand Release Push Ups if you don't got HSPU! _________________________ Karen + Grace 5 Rounds for time! 30 Wall Balls 6 Cleans (135/95) 6 Jerks _________________________ 100 Bench Press for time! _________________________ Tabata High Pulls and Rows Sat, 11/25/2017 CrossFit Wod Teams of 3 400m run 45 back squat* (185/135) 400m run 45 front sq * (155/105) 400m run 45 OHS (135/95) 3000m row *if weight touches floor 100m run http://ift.tt/2AtsCfP #wodhopper

WOD

The WOD is up! Fri, 11/24/2017 CrossFit For Time 5 Rounds of: 5 Pull-Ups (Ring Rows) 10 Dips 15 Squats Then, 4 Rounds of: 15 Hand Release Push Ups 15 Kettlebell Swings 70/53 Then, 3 Rounds of: 15 Shoulder to Overhead 115/85 15 T2B Then, 2 rounds of: 20 Wall-Balls 30 Sit-Ups Then, 1 Round of: 50 Calorie Row _________________________ Body Building Bicep Curl Arm-mageddon! 3 Rounds for time! 20 Alt DB Curls 20 BB Curls (55/35) 20 Skull Crushers 20 Plate Press http://ift.tt/2hRkvOB #wodhopper

WOD

The WOD is up! Thu, 11/23/2017 CrossFit Happy Thanksgiving to Everyone!!! Reminder: Early Classes today and Tomorrow for the Holidays! 8/9/10! Teams of 2: AMRAP 7 Minutes Partner A Holds Plank Partner B Runs Suicide Cone 1- 15 Push Ups Cone 2- 15 Squats Cone 3- 15 Sit Ups ___________________________ 15 Minute CAP Teams of 2: All Weights (95/65) 50 Thrusters 50 Sumo Deadlift High Pulls 50 Shoulder to Overhead 50 Overhead Squats 50 Front Squats Every time you switch partners you must perform 4 Burpees over the bar! ___________________________ 30 MedBall Sit Ups 100 Double Unders (300 Singles) 30 MedBall Sit Ups ___________________________ Tabata Ab Stuff! http://ift.tt/2jSXlfn #wodhopper

WOD

The WOD is up! Wed, 11/22/2017 MarbleFit EMOM 7: 1 Suicide with Remaining time Jumping Jacks _______________________ Holiday Wars Week 2 or AMRAP 15: 80 Double Unders (200 Singles) 30 Toes 2 Bar (50 Pikes) 30 Wall Balls 30 KB Swings _______________________ AMRAP 12: 15 Calorie Row 10 Push Ups 10 Pull Ups _______________________ Shoulder Work Supersets 5 sets 10 DB Shrugs 10 DB Front Raises 10 DB Side Raises 10 DB Shrugs Rest 45 seconds in between Wed, 11/22/2017 CrossFit Power Clean + Jerk Max for day 1+1 Holiday Wars Week 2! Rx: 15 Minute AMRAP 10 Burpees Over the Box (24"/20") 10 Handstand Push Ups (25/0) 5 Cleans (155/105) Scaled: 15 Minute AMRAP 10 Burpees Over the Box (24"/20") 10 Hand Release Push Ups 5 Cleans (95/65) http://ift.tt/2mPiGau #wodhopper

WOD

The WOD is up! Tue, 11/21/2017 CrossFit 5 Rounds for time! 3 Muscle Ups any style 20 Alternating DB Snatch 50/35 15 Calorie Row Snatch Touch and go 2 Rep Max for Day! Don't let go of the bar! Tue, 11/21/2017 MarbleFit Mobilize, Agilitize + Sprintisize __________________ 3 Rounds Stations 1 Minute Each Station 20 Second Transition Time a. Power Cleans b. Calorie Row c. Rope Climbs d. Hang Snatch e. Hand Release Push Ups ________________________ 3 Rounds Stations 1 Minute Each Station 20 Second Transition Time a. MedBall Sit Ups b. Shoulder to Overhead c. Burpees d. Sled Pull _______________________ Tabata BodyBuilding http://ift.tt/2mLSmOB #wodhopper

WOD

The WOD is up! Mon, 11/20/2017 CrossFit AMRAP 13 2 Rope Climbs 12 DB Squat Cleans 36 Double Unders Holiday Wars Week 2 will be done as a class on Wednesday! If you would like to do it earlier just let us know! Front Squat 3 Rep Max for Day Mon, 11/20/2017 MarbleFit 2 Rounds 500m Row Stop exactly at 500m. Total Over/Under determines next part. __________________ AMRAP 7: 10 Box Jumps 10 Pull Ups (Jump Pull Ups) EMOM: Push Ups (# of Meters Over/Under) 1 Minute Rest AMRAP 7: 10 KB Swings 10 Goblet Squats EMOM: Sit Ups(# of Meters Over/Under) 1 Minute Rest AMRAP 7: 10 Wall Balls 10 T2B EMOM: Lunge Steps(# of Meters Over/Under) 1 Minute Rest AMRAP 7: 30 Double Unders 5 Suitcase KB Deadlifts 1 Suicide Run Farmers Carry EMOM: Ring Rows(# of Meters Over/Under) ________________________ Tabata Abs http://ift.tt/2B3gXBw #wodhopper

WOD

The WOD is up! Sun, 11/19/2017 CFDA Holiday Wars Men Week 2 Week 4 Week 3 Week 5 Week 1 Sun, 11/19/2017 CFDA Holiday Wars Women Week 5 Week 4 Week 1 Week 3 Week 2 http://ift.tt/2Aac7oE #wodhopper

WOD

The WOD is up! Sat, 11/18/2017 MarbleFit Last chance to redo Holiday Wars Week 1! Cone Drills: Box, W,Z, L Drill Gauntlet ____________________ AMRAP 5: Buy-IN 50 Wall Balls 12 Hang Clean 12 Coffin Sit ups 1 Min Rest AMRAP 5: Buy In- 35 Wall Balls 9 Hang Snatch 9 Pull ups 1 Min Rest AMRAP 5: Buy-IN 20 Wall Balls 6 Overhead Squat 6 Burpees __________________ Body Building Team Russian Twist Sat, 11/18/2017 CrossFit Strength Bench press Find a heavy 5 reps for the day Wod teams of 2 10 min AMRAP 20 ghd (other does ME medball cleans) 40 medball sit up passes. (4 foot distance) 60 partner russian twist Rest 2 min 8 min AMRAP 20 t2RINGS (partner holds L-sit) 40 v-ups 60 sec plank hold http://ift.tt/2APUabx #wodhopper

WOD

The WOD is up! Fri, 11/17/2017 CrossFit Deadlift Any Style 7 Sets 3-3-3-3-3-3-3 3 Rounds AMRAP 5 Minutes 3 Cleans (185/135) 6 Handstand Push Ups 9 Burpees Over the bar 1 minute rest After the one minute break resume where you left off! Fri, 11/17/2017 MarbleFit 10--->1 Jumping Jacks Squat Thrusts Push Ups Mountain Climbers Gym Sprint _________________ For Time: 3 Pegboard Ascents* 21 DB Cleans 100m Sprint 2 Pegboard Ascents 15 DB Cleans 100m Sprint 1 Pegboard Ascent 9 DB Cleans 100m Sprint *Rope Climbs or x2 Modified Rope Climbs __________________ For Time: 30 Doubles 100 reps Shoulder press (45/35) 30 Sit Ups _________________ Tabata 6x 30/10 Bicep Curls http://ift.tt/2j1mL66 #wodhopper

WOD

The WOD is up! Thu, 11/16/2017 CrossFit Clean + Jerk Tech work Max Double for Day! 2 Cleans + 2 Jerks For Time: 50 Wall Balls 25 KB Swings 10 Box Jump 40 Wall Balls 25 KB Swings 10 Box Jumps 30 Wall Balls 25 KB Swings 10 Box Jumps Thu, 11/16/2017 MarbleFit 8 Min Cap 150/300 Doubles/Singles EMOM: 6 Alt DB Snatch ___________________ For time: 25 Burpees 25 Box Jumps 25 Wall Ball Sit Ups 500m Row 25 Push Ups 25 KB High Pulls 50 Lunge Steps ___________________ 5 Rounds 12 KB Deadlifts (Suitcase Deadlift) 12 T2B ___________________ Tabata 6x 30/10 http://ift.tt/2huUQet #wodhopper

WOD

The WOD is up! Wed, 11/15/2017 CrossFit Push Press Heavy Double for Day! AMRAP 15 8 DB Cleans (50/35) 16 Lunge Steps 8 DB Shoulder to Overhead 16 Lunge Steps 3 Rope Climbs Wed, 11/15/2017 MarbleFit EMOM: 5 15 Squats 10 Push Ups 5 RIng Rows ___________________ AMRAP 8: 21 Wall Balls 21 Coffin Sit Ups rest 1 minute AMRAP 8 10 DB Shoulder 2 OH 10 Box Jumps Rest 1 minute AMRAP 8 50 Double Unders 1 Rope Climb 10 DB Cleans 10 AbMat Sit Ups ________________________ Tabata 6x 30/10 Tricep Extensions http://ift.tt/2muYsmm #wodhopper

WOD

The WOD is up! Tue, 11/14/2017 CrossFit Snatch Tech work and Drills Snatch + Snatch Balance Strength work: Max Double for day! For Time: 75 Snatch (75/55) 75 Pull Ups 75 Push Ups Tue, 11/14/2017 MarbleFit 1. EMOM:8 8 Sit Ups 8 Push Ups 16 Mountain Climbers Gym Sprint __________________ 500m Row then 21-18-15-12-9 Thrusters (95/65) Bar Facing Burpees then 500m Run __________________ Tabata: 10x 30/10 Shrugs and Rows http://ift.tt/2yyLm93 #wodhopper

WOD

The WOD is up! Mon, 11/13/2017 MarbleFit 500m Row Agility n Sprints _______________________ 6 Rounds 12 High Pulls 9 Burpees 6 Pull Ups 3 Handstand Push Ups (6 Hand release Push Ups) Rest 1 Minute 6 Rounds 24 Double Unders 12 KB Swings Rest 1 Minute 6 Rounds 14 Alternating DB Snatch 14 Toes to Bar 250m Run/Row _______________________ Body Building: Abs and stuff Mon, 11/13/2017 CrossFit Back Squat Pause Double Max for Day! Holiday Wars begins today!!! First workout of the Challenge! Rx: 10 Rounds 10 Cal Row 5 Toes to Bar 20 Double Unders Scaled: 10 Rounds 10 Cal Row 10 AbMat Sit Ups 40 Singles 20 Minute Time Cap!!! Best of luck to all of the competitors! For all of those who wish to participate registration ends Thursday! Claim your spot! http://ift.tt/2i8HCF9 #wodhopper

WOD

The WOD is up! Sat, 11/11/2017 MarbleFit AMRAP 5 25 Double Unders 20 Air Squats 20 Mountain Climbers Gym Sprint _______________________ 10 Stations: 2 Minutes per station 30 Seconds of rest 1. Burpee Tire Flips 2. 10 Push Ups + Gym Sprint 3. 10 Wall Balls + 10 Sit Ups 4. 10 KB Swings + 5 Toes to Bar 5. Calorie Row 6. 10 Box Jump Over + 1 Rope Climb 7. 20 Double Unders + 6 Lunge Steps 8. 10 Pull Ups + Gym Sprint 9. 10 MedBall Sit Ups + 5 Shoulder to Overhead 10. 10 Deadlifts + 10 Squats _______________________ Body Building: Bicep Curl Stations Sat, 11/11/2017 CrossFit Wod 50 rounds for time Teams of 2 1 defict handstand pushup (55/35)* 2 cleans (155/105) 4 pushups *= wall walk as mod http://ift.tt/2AANMFG #wodhopper

WOD

The WOD is up! Fri, 11/10/2017 CrossFit Snatch Tech and max Max Hang Snatch for Day! Work on keeping the bar close and maintaining position throughout the movement! AMRAP 13: 2 Overhead Squats (135/95) 2 T2B 4 OHSq 4 T2B 6 OHSq 6 T2B 8 OHSq 8 T2B..... Keep adding 2 reps and get both toes to the bar! Fri, 11/10/2017 MarbleFit AMRAP 5 25 Double Unders 20 Air Squats 20 Mountain Climbers Gym Sprint _______________________ 10 Stations: 2 Minutes per station 30 Seconds of rest 1. Burpee Tire Flips 2. 10 Push Ups + Gym Sprint 3. 10 Wall Balls + 10 Sit Ups 4. 10 KB Swings + 5 Toes to Bar 5. Calorie Row 6. 10 Box Jump Over + 1 Rope Climb 7. 20 Double Unders + 6 Lunge Steps 8. 10 Pull Ups + Gym Sprint 9. 10 MedBall Sit Ups + 5 Shoulder to Overhead 10. 10 Deadlifts + 10 Squats _______________________ Body Building: Bicep Curl Stations http://ift.tt/2iINgxd #wodhopper

WOD

The WOD is up! Thu, 11/9/2017 CrossFit Thruster Every 90 seconds/12 Minutes 3 Reps Add weight each set. Eight Sets. AMRAP 15! 3 Muscle Ups 9 Sumo Deadlift High Pull (95/65) 18 Cal Row Thu, 11/9/2017 MarbleFit Agility and sprints warm up then Gauntlet Cone Drills _______________________ 1000m Row 50 Sit Ups 30 KB Swings _______________________ 9-15-21-15-9 Thrusters Burpees _______________________ Body Building: Tabata- Abs http://ift.tt/2hhZCvH #wodhopper

WOD

The WOD is up! Wed, 11/8/2017 CrossFit Cleans Max Hang Clean Double for Day! For Time: 50 KB Swings (70/53) 40 Box Jump Over 30 Hand Release Push Ups 20 Ring Dips 10 Deadlift (225/155) 5 Rope Climbs Wed, 11/8/2017 MarbleFit 7 Rounds 10 Wall Balls 35 Double Unders 10 Pull Ups 100m Sprint rest 30 seconds in between each round! _______________________ 3 Rounds AMRAP 4: 4 Hang Power Snatch (75/55) 6 Toes to Bar 8 Push Ups rest 1 min _______________________ Body Building: Tabata- Shoulder Press http://ift.tt/2hk6JHP #wodhopper

WOD

The WOD is up! Tue, 11/7/2017 CrossFit AMRAP 12 15 Wall Balls 15 Pull Ups 5 Cleans (155/105) Front Squat Pause + No Pause 1+2 Max for Day Tue, 11/7/2017 MarbleFit 3 Rounds: AMRAP 5: 15 Burpees 15 Box Jumps 15 Sit Ups Row for Max Distance with remaining time rest 1 Minute _______________________ 3 Rounds AMRAP 5: 15 Wall Balls 15 Pull Ups 15 Push Ups Suicide with remaining time! Rest 1 minute _______________________ Sled Pull Plank Hold 7 Minutes _______________________ Body Building: Tabata- Abs http://ift.tt/2zjoHB8 #wodhopper

WOD

The WOD is up! Mon, 11/6/2017 MarbleFit AMRAP 10: 10 Squats 10 Push Ups 10 Sit Ups 10 Pull Ups _______________________ 5 Rounds 10 KB Swings 10 Burpees rest 1 Min 5 Rounds 10 Toes to Bar 10 Lunge Steps each leg 25 Double Unders _______________________ 1000m Row for time! _______________________ Body Building: Tabata- Upright rows Mon, 11/6/2017 CrossFit Split Jerks Work tech and position. Max for Day! Keep the shoulders and upper back tight and rigid! 5 Rounds for time: 15 Burpees over the bar 15 Shoulder to Overhead (95/65) 30 Double Unders http://ift.tt/2zh1ayl #wodhopper

WOD

The WOD is up! Sat, 11/4/2017 CrossFit Wod 1) “Die-Ann” – 8 min AMRAP 1000m row(500m apiece), 80 Thrusters 45lbs, max CTBPU in remaining time Masters – Pull-ups, Scaled KB Swings 53/35 Partner A rows 500m then begins on 80 Thrusters while partner B then rows 500m. Once all thrusters are complete, partners move on to pullups/KBS. Partition as needed. 2) “Annabelle” – Snatch(RX)/Clean ladder (Masters/scaled) Men – 135,155,175,195,205,215,225,235,245,255 lbs Women – 95,105,115,125,135,145,155,165,175,185 lbs Athletes will have 1 min to perform 20 DU(RX/Master) or 40 singles (Master/Scaled) and the remainder of the time to complete the prescribed lift. *Team score will be combined total of best successful lifts by each partner. 3) “Fight Gone Worse” – 10 min EMOM where Partner A will work the ODD minutes and Partner B the EVEN minutes. High wall ball(RX) 20/14 to 12’/10’ line, Masters WB 20/14, Scaled WB 14/10 (10’/9’ line) SDHP 95/65(RX), 75/55 Master/Scaled Box Jump 30/24” (RX), 24/20” Master/Scaled S2OH 95/65(RX), 75/55 Master/Scale Burpee over bar Sat, 11/4/2017 MarbleFit AMRAP 6: Teams of 2: 100m Run 5 Burpees One person Runs while the other Holds Plank _______________________ AMRAP 5: 30 MedBall Sit Ups As many wall balls as you can with remaining time! rest 1 Minute AMRAP 5: 30 Calorie Row As many Double Unders as you can with remaining time! rest 1 Minute AMRAP 5: 30 Push Ups As many Pull Ups as you can with remaining time! rest 1 Minute AMRAP 5: 30 KB Swings As many Box Jump Overs as you can with remaining time! rest 1 Minute AMRAP 5: 30 Squats As many Rope Climbs as you can with remaining time! _______________________ Body Building: 6 Rounds 45 seconds on 15 Seconds off Flutter Kicks and Planks http://ift.tt/2zwq8Nm #wodhopper

WOD

The WOD is up! Fri, 11/3/2017 CrossFit Deficit Pause Deadlift! Pause under the knee, 3 Count Max Double for Day 10-20-30-20-10 Pull Ups Coffin Sit Ups (45/35) Wall Balls (20/10) Fri, 11/3/2017 MarbleFit EMOM: 6 10 Lunge Steps 10 Ring Rows 10 Jumping Jacks ___________________________ AMRAP 8: 5 Suitcase Deadlift Overhead or Farmers Carry Down and Back 5 Toes to Bar Overhead or Farmers Carry Down and Back 5 Burpees Overhead or FC DnB 5 KB Swings Overhead or FC DnB Rest 1 Minute AMRAP 8: 15 Ring Dips (30 Box Dips) 15 Cal Row 15 Wall Ball Sit Ups Rest 1 Minute AMRAP 8: Wall Balls Every Break - 5 Push Ups Rest 1 Minute AMRAP 8: 24 Double Unders 1 Suicide _______________________ Body Building: Bicep Curls http://ift.tt/2zdCQzr #wodhopper

WOD

The WOD is up! Thu, 11/2/2017 CrossFit Clean and Jerk Tech and PRs Hit some doubles on Jerk! (1+2) AMRAP 13 13 DB Shoulder to Overhead 13 Toes to Bar 13 KB Swings (70/53) No Legs Rope Climb Thu, 11/2/2017 MarbleFit Cone Drills, Agility Ladder and the Gauntlet! _______________________ 10 Rounds 10 Pull Ups (Band or Ring Rows) 10 Push Ups 10 Sit Ups 10 Squats EMOM: 3 Burpees rest 1 Minute 100 Double Unders for time! _______________________ Body Building: Shoulder Shrugs and Presses http://ift.tt/2imryin #wodhopper

WOD

The WOD is up! Tue, 10/31/2017 CrossFit Happy Halloween! Strict Press Heavy Single for Day Drop to 70% AMRAP AMRAP 20: 12 Underworld Push Ups (HSPU) 24 Alternate Universe DB Snatch (50/35) 12 Pandora's Box Jump Overs (24/20) 24 Double Murder Unders Tue, 10/31/2017 MarbleFit 3 Rounds 1 Minute Stations 1. Tire Flips 2. Sled Pulls 3. Suicides - Burpee or Squat every Cone 4. Wall ball Sit Ups _________________________________ Teams of 2: Part 1 - Graveyard shift: • “The Upside Down"- 30 Handstand Push Ups • “Body Drops” - 60 burpees • “Pumpkin Toss” - 60 Wall Ball (20/14 lbs) Part 2 - Day Walkers: • “Transfer Goods” : 1000m Row • “Whip em' good” : 200 Double Unders • “Jump High or Die” : 100 Box Jump Overs (24/20″) ____________________________ Teams of 2 will have 25 Minutes to complete both tasks! One person works at a time while the other partner rests! Must complete the 3 tasks in order before beginning the next 3! ____________________________ Body Building Tabata: Skull Crushers! http://ift.tt/2gXO0l5 #wodhopper

WOD

The WOD is up! Mon, 10/30/2017 CrossFit Great job to all the participants in the CFDA Fitness Challenge! Final weights and measurements will be taken sometime this week! Winners to be announced on Saturday November 4th! Back Squat 3-3-3-3-3-3 Max Triple for Day Drop to 80% AMRAP 5 Rounds for time: 15 Cal Row 10 Push Ups 5 Power Cleans (135/95) Mon, 10/30/2017 MarbleFit 500m Row AFAP _______________________ EMOM: 10 Odd - 200m Row Even- 8 Pull Ups (x2 Ring Rows) _______________________ 50 AbMat Sit Ups then 5 Rounds 20 KB Swings 20 Push Ups 20 Mountain Climbers then 50 AbMat Sit Ups _______________________ Body Building: Jumping Lunges Tabata http://ift.tt/2hlMJkJ #wodhopper

WOD

The WOD is up! Sat, 10/28/2017 Kids Class Fun times. Lots of reps. Sat, 10/28/2017 CrossFit Castle defense One vs all Who will win Frankenstein Partner A rows 500m (no capes) Partner B Max effort Frankenstein front squat (95/65) Then switch Halloween wod Teams of 2 5 rds for time Teams of 2 Hold the kb (70/53) If touches ground 10 burpees each 10 gi janes (burpee pullups) 31 S2OH (95/65) 20 pushups 17 GHD situps Sat, 10/28/2017 MarbleFit 2 Rounds. 500m Row... Stop exactly on 500m. Add up both scores Under/Over. That amount determines your EMOM! _________________________________ AMRAP 7 15 Box Jumps 15 Pull Ups EMOM: Burpees (# of Meters Under/Over) rest 1 Minute AMRAP 7 20 KB Swings 20 Med Ball Sit Ups EMOM: Push Ups (# of Meters Under/Over) rest 1 Minute AMRAP 7 25 Double Unders 50 Mountain Climbers EMOM: Squats rest 1 Minute 30 Power Cleans (135/95) EMOM: Ring Rows 7 Minute Cap ________________________________ Tabata: Upright Rows or High Pulls http://ift.tt/2xvacpM #wodhopper

WOD

The WOD is up! Fri, 10/27/2017 CrossFit 15 Minute: Every 90 Seconds 3 Handstand Push Ups* 3 Squat Cleans Add Weight as you need to. Heaviest weight used gets put on the board as your score! ___________________________ Practice HSPU if you are close... Get what you can then move on. If you are no-where close... x2 Seated DB Press. For Time: 400m Run 25 DB Squat Cleans (50/35) 60 Wall Balls (20/14) 25 DB Squat Cleans 60 AbMat Sit Ups 400m Run Fri, 10/27/2017 Flex Friday AMRAP 8: 20 Squats 20 AbMat Sit Ups 20 Lunge Steps 300m Run rest 1 minute AMRAP 8 30/60 Double Unders/Singles 10 Wall Balls 10 Push Ups 200m Run Rest 1 Minutes AMRAP 8 9 Burpees 9 Suitcase DL Farmers Carry Across and Back Rest 1 Minute 55 Calories on the Rower ____________________________________ 100 Bicep Curls as fast as possible! (AFAP) http://ift.tt/2gMlyCX #wodhopper

WOD

The WOD is up! Mon, 10/23/2017 CrossFit null http://ift.tt/2hZ0jtV #wodhopper

WOD

The WOD is up! Mon, 10/23/2017 CrossFit Snatch Tech + PRs Tech work: Power Snatch + Squat Snatch Strength- Heavy Single for Day 13 Minute AMRAP Add Reps every Round! 1,1,2,2,3,3,4,4...etc... Overhead Squats (115/85) Burpees Over the Bar 15 Double Unders Every Round Mon, 10/23/2017 MarbleFit AMRAP 8 8 KB Snatch Right (DB can be used) 8 Pull Ups 8 KB Snatch Left 8 Sit Ups ___________________________________ AMRAP 12 3 Power Cleans (155/105) 7 Wall Balls EMOM: 5 Burpees Rest 1 Minute AMRAP 3 OH Squats (155/105) __________________________________ 30 Double Unders 50 Coffin Sit Ups 30 Double Unders __________________________________ Tabata: Shoulder Press http://ift.tt/2hZ0jtV #wodhopper

WOD

The WOD is up! Sat, 10/21/2017 CrossFit Calisthenics Find a heavy 3 rep weighted dip Wod Team badger Teams of 2 3 rft 50 squat clean (95/65) 400m run 50 pullups 400m run Sat, 10/21/2017 MarbleFit AMRAP 7 25 Squats 25 Push Ups 25 Sit Ups 100m Sprint ______________________________ 2 Rounds 90 Second Stations:: 30 Second Rest 1. Sled Pull 2. Burpee Tire Flip 3. Shoulder to Overhead (95/65) 4. Box Jumps 5. Pull Ups 6. Alternating DB Snatch 7. Wall Balls 8. Toes to Bar __________________________________ Body Building 5 Sets of 20 Tricep Extensions http://ift.tt/2l4CPbI #wodhopper

WOD

The WOD is up! Sat, 10/14/2017 CrossFit Calistetics Weighted pushup Work up to a heavy triple Wod Teams of 2 male/female 21 min AMRAP 7 partner deadlifts (345) uneven bar 14 OH walking lunge (45/25) partner static hold 14 weighted pushup (45/25) partner static hold 28 weighted situp (45/25) partner planks 14 weighed squats (45/25) partner holds bottom of squat 14 pullups partner static hold 7 wall walks Sat, 10/14/2017 MarbleFit 40 Squats 30 Push Ups 20 Sit Ups 3x Lot Run ______________________________________ 10---->1 Power Cleans (95/65) 1----->10 Box Jump Over 20 Double Unders Every Round ______________________________________ AMRAP 7: 12 pull ups 12 KB Swings 12 Coffin Sit Ups 12 Cal Row 12 Burpees ______________________________________ Tabata: Shrugs or Abs http://ift.tt/2kPjdZ2 #wodhopper

WOD

The WOD is up! Fri, 10/13/2017 CrossFit Snatch Tech: Muscle Snatch + OH Squat Strength: Snatch + Hang Snatch Max for Day! AMRAP 15: 2 Rounds 4 Handstand Push Ups 6 Squat Snatch (95/65) 2 Rounds 5 Handstand Push Ups 5 Squat Snatch (115/85) 2 Rounds 6 Handstand Push Ups 4 Squat Snatch (135/95) 2 Rounds 8 Handstand Push Ups 2 Squat Snatch (155/105) AMRAP Handstand Push Ups with remaining time! Fri, 10/13/2017 MarbleFit EMOM:8 with Empty Bar 7 Squat Cleans 7 Ring Rows 7 Push Ups ______________________________________ 21-15-9 Thrusters (95/65) Burpees Wall Balls Box Jumps Sumo Deadlift High Pulls Cal Row ______________________________________ AMRAP 5 Minutes 16 DB Snatch 16 Wall Ball Sit Ups ______________________________________ Tabata: Bicep Curls http://ift.tt/2yj9O0W #wodhopper

WOD

The WOD is up! Thu, 10/12/2017 CrossFit Bench Press Max Triple for Day Drop 20% AMRAP! 7 RFT 10 Cal Row 10 Wall Balls (20/14) 10 Burpees Thu, 10/12/2017 MarbleFit 1000m Row EMOM: 5 Push Ups ______________________________________ AMRAP 10: 35 Pull Ups 50 AbMat Sit Ups 35 Pull Ups EMOM: 7 Wall Balls ______________________________________ AMRAP 12 25 Bench Press (95/65) 2 Rope Climbs EMOM: 5 Squat Jumps rest 1 Minute 21-15-9 DB Clean 100m Sprint ______________________________________ Tabata: Shoulder Raises http://ift.tt/2i3HqKa #wodhopper

WOD

The WOD is up! Tue, 10/10/2017 CrossFit Back Squat 5RM for Day Beat your last 5RM! (August 23) 5 RFT 10 Alternating Pistol Squats 10 T2B 10 Deadlifts (205/135) Tue, 10/10/2017 MarbleFit EMOM 8: 25 Double Unders 15 Push Ups ______________________________________ 75 Front Squats (85/55) 50 Box Jump Overs 25 T2B 500m Row 25 Power Cleans 50 Box Jump Overs 75 AbMat Sit Ups ______________________________________ 50 Burpees for time ______________________________________ Tabata: High Pulls http://ift.tt/2g6W8j4 #wodhopper

WOD

The WOD is up! Mon, 10/9/2017 CrossFit Week 4 of the CFDA Fitness Challenge! Submit your scores tonight on the website! Don't forget we will be closing at 12:30 today! All Evening classes have been cancelled! Hang Power Clean Max Triple for Day! AMRAP 13: 33 Box Jumps 33 SDHP (115/85) 33 Pull Ups 33 KB Swings (70/53) Mon, 10/9/2017 MarbleFit AMRAP 10: 100m Row 10 Squat 10 Push Ups ______________________________________ 21-15-9 Suitcase DL Farmers Carry 50ft Weighted Sit Ups Farmers Carry 50ft 1 minute break 21-15-9 KB Swings Wall Balls Dips ______________________________________ 30 Clean and Jerks for time (115/85) ______________________________________ Tabata: Tricep Extensions http://ift.tt/2z7KAQY #wodhopper

WOD

The WOD is up! Fri, 10/6/2017 CrossFit Sumo Deadlift Heavy Double for Day! For Time: 5 Man Makers (50/35) 15 Bar Muscle Ups 30 Sumo Deadlift High Pulls (95/65) 50 AbMat Sit Ups 100 Double Unders 1000m Row Fri, 10/6/2017 MarbleFit 10 Rounds 10 Cal Row 5 Push Ups 1 Gym Sprint _________________________________ 50-40-30-20-10 Double Unders Lunge Steps 5 Power Cleans Every Round _________________________________ 100 Air Squats for time Every Minute on the Minute: 5 AbMat Sit Ups _________________________________ BodyBuilding: Bicep Curls against the wall http://ift.tt/2z0uNUd #wodhopper

WOD

The WOD is up! Thu, 10/5/2017 CrossFit Snatch Tech: Snatch DL + Snatch + OH Squat Strength: Snatch Double for Day AMRAP 13: 55 Alt DB Snatch (50/35) 55 GHD Sit Ups 55 HandStand Push Ups (DB press) 55 DB Goblet Squats (50/35) Thu, 10/5/2017 MarbleFit AMRAP 7: Suicides 1st Cone: 12 Push Ups 2nd Cone: 12 Sit Ups 3rd Cone: 12 Ring Rows Last Cone: 12 Squats _________________________________ AMRAP 8 8 Wall balls 8 Dips 8 T2B rest 1 Minute AMRAP 8 2 Rope Climbs (x2 Modified) 4 DB Press 6 Coffin Sit Ups 8 Lunge Steps _________________________________ BodyBuilding: Shoulder Press/Raise http://ift.tt/2yIIJRT #wodhopper

WOD

The WOD is up! Wed, 10/4/2017 CrossFit Back Squat 5-5-5 3-3-3-3 1-1-1-1-1 Increase every set! 4 Rounds for time 200m Run 10 Burpee Box Jump Overs 200m Run 10 CTB Pull Ups Wed, 10/4/2017 MarbleFit 1. EMOM::8 Odd- 20 Wall Balls Even-10 Burpees _________________________________ 25 Calorie Row then 7 Rounds 10 Pull Ups 10 Push Ups then 25 Cal Row _________________________________ 5-4-3-2-1 Man Makers 100m Run _________________________________ BodyBuilding: Tricep stuff http://ift.tt/2hNg7nn #wodhopper

WOD

The WOD is up! Tue, 10/3/2017 CrossFit Cleans Tech: Power + Hang Power + Squat 4 Sets Strength: Squat Clean + Hang Squat Clean Max for Day! AMRAP 13: 8 DB Cleans (50/35) 16 Front Rack Lunges 400m Run Tue, 10/3/2017 MarbleFit 500m Row 30 Squats 100 Double Unders _________________________________ AMRAP 5: 30 Front Squat (95/65) 30 T2B/Leg Raises 2 Minute break AMRAP 5 30 KB Swings (53/35) 30 Coffin Sit Ups (35/25) 2 Minute Break AMRAP 5 30 Lunge Steps 30 AbMat Sit Ups _________________________________ Body Building: Upright Rows/High Pulls http://ift.tt/2xc65ht #wodhopper

WOD

The WOD is up! Mon, 10/2/2017 CrossFit Week 3 of the CFDA Fitness Challenge! Jerks Tech: Push Jerk + Split Jerk 4 sets Strength: Heavy Double for Day!! 5 Rounds for time: 12 Wall Balls 12 T2B 12 Cal Row 24 Double Unders Mon, 10/2/2017 MarbleFit 5 Rounds 5 Pull Ups 10 Push Ups 15 Squats 100m Sprint ___________________________________ 5 Rounds 5 Dips 10 Sit Ups 15 Box Jumps 100m Sprint ___________________________________ 5 Rounds 10 KB Swings 10 Burpees ___________________________________ BodyBuilding: Flutter Kicks and Plate twists as a team! http://ift.tt/2x8APQu #wodhopper

WOD

The WOD is up! Sat, 9/30/2017 MarbleFit AMRAP 7: Teams of 2 100m Sprint 10 Air Squats 5 Burpees One person completes a round at a time. Team switches back and forth for 7 Minutes. _______________________________ AMRAP 7: Teams of 2 8 Suitcase DL Farmers Carry 50ft 8 Goblet Squats Farmers Carry 50ft Partner A: Completes Round Partner B: Holds Plank _______________________________ AMRAP 15: Individual 10 T2b 15 DB Cleans (50/35) 25 KB Swings (53/35) 50 Wall Ball Sit Ups 100 Double Unders (x2 Singles) 200m Run _______________________________ Bodybuilding: 5 Sets 12 Dips 12 Banded Tricep Extensions Rest in between no longer than 45 seconds Sat, 9/30/2017 CrossFit Strength Ohs find a heavy single for the day Lebos bday wod Teams of 2 20min AMRAP Buy in: 1977m row Then 10 burpees 1 squat clean(185/135) 40 pullups http://ift.tt/2hCvWNx #wodhopper

WOD

The WOD is up! Fri, 9/29/2017 MarbleFit 500m Row 25 thrusters empty bar 15 pull ups _______________________________ 1----->10 DB Clean Sit ups Rest 1 min 10---->1 Burpees Box Jump over DB Snatch each arm _______________________________ Tabata: Death Curls Back against the wall! Fri, 9/29/2017 CrossFit Bench Press 3-3-3 2-2-2-2 1-1-1-1-1 10----->1 Burpees Over the Bar Shoulder to Overhead (115/85) GHD Sit Ups http://ift.tt/2xGHkvT #wodhopper

WOD

The WOD is up! Thu, 9/28/2017 CrossFit 5 Rounds for time: 20 Wall Balls 24 Double Unders* 3 Ring Muscle Ups** ________________________________ *(x3 Singles) **(x2 Transitions) Bench Press Clean and Jerk Tech Work: Power + Squat + Jerk 4 Sets Strength: Squat Clean + Front Squat + 2 Jerks Max for Day! Thu, 9/28/2017 MarbleFit 3 Rounds 90 Seconds on 15 Seconds off a) 10 Lunge Steps + Gym Sprint b) 10 Sit Ups + Gym Sprint c) 10 Pull Ups + Gym Sprint _______________________________ 5 Rounds for time: 24 Double Unders (x3 Singles[72]) 12 Push Ups 6 KB Swings heavy _______________________________ 5 Rounds for time: 10 Cal Row 20 Air Squats 30 Sit Ups _______________________________ Tabata: Tricep Stuff http://ift.tt/2wXgWjY #wodhopper

WOD

The WOD is up! Wed, 9/27/2017 MarbleFit Death by Pull Ups 10 Minutes 3,6,9,12,15,18.... Ring Rows (x2) _______________________________ 21-15-9 Overhead Squats T2B rest 1 Minute Row 1000m _______________________________ AMRAP 3 Min Alternating Turkish Get Up rest 1 Minute AMRAP 3 Min 10 Push Ups Gym Sprint _______________________________ Tabata: Back Stuff Wed, 9/27/2017 CrossFit For Time: 35 Cal Row 50 Box Jump Overs 50 KB Swings (70/53) 35 Cal Row Front Squat 2 Position Pause 3 Count in hole 3 Count on way up Max for Day Drop Set: 80% of best AMRAP http://ift.tt/2y6wJgN #wodhopper

WOD

The WOD is up! Tue, 9/26/2017 MarbleFit 400m Run 30 Air Squats 30 Jumping Jacks 30 Mountain Climbers _______________________________ 3 Rounds 1 Minute Stations a) DB Walking Lunge Steps (30/20) b) KB Swings c) Wall Balls d) Coffin Sit ups 10 Second Transitions _______________________________ 3 Rounds for Time: Farmers Carry 100ft 3 Rope Climbs 100m Sprint _______________________________ Tabata: Plate Flys Tue, 9/26/2017 CrossFit 4 Rounds for time: 2 Rope Climbs 10 Toes to Bar 10 Overhead Lunge Steps (65/45) 400m Run Snatch Tech work: Power Snatch + Hang Squat Snatch Strength: Max Snatch from Floor http://ift.tt/2wQqHjT #wodhopper

WOD

The WOD is up! Mon, 9/25/2017 CrossFit 7 Rounds for Time: 7 Handstand Push Ups 7 Coffin Sit Ups (45/35) 7 CtB Pull Ups 100m Run Push Press 3-3-3 2-2-2-2 1-1-1-1-1 Mon, 9/25/2017 MarbleFit AMRAP 5 3 Pull Ups (6 Ring Rows) 5 Toes to Bar (Knees to Elbow 7 Handstand Push Ups (HRPU) _______________________________ 21-18-15-12-9 Cal Row Burpees _______________________________ 100m Sprint 100 Double Unders 100m Sprint _______________________________ Tabata: Partner Med Ball Sit Ups http://ift.tt/2weKHIA #wodhopper

WOD

The WOD is up! Sat, 9/23/2017 CrossFit 10--->1 Squats Push Ups Sit Ups x2 Double Unders (x4 Singles) ___________________________________ AMRAP 15: 21 Wall Ball Sit Ups 21 Sumo Deadlift High Pulls 21 Burpees over the Bar 21 Cal Row 1 Rope Climb 100m Sprint __________________________________ Abwork with Sam! http://ift.tt/2xpcnfx #wodhopper

WOD

The WOD is up! Fri, 9/22/2017 CrossFit Deadlift EMOM 12: 3 Reps Add Weight every 2 Minutes, Be smart about your jumps! 13 Minute AMRAP: 30 Wall Balls 15 Pull Ups 5 Squat Cleans (185/135) Fri, 9/22/2017 MarbleFit EMOM:7 Minutes 7 Thrusters (Empty Bar) 7 Burpees 7 Pull Ups _______________________________ EMOM 7: 12 Med Ball Sit Ups 24 Mountain Climbers _______________________________ For Time: 500m ROW 30 KB Swings 30 Squat Cleans 30 Box Jump Overs 100 AbMat Sit Ups for time! _______________________________ Tabata- Bicep Curls http://ift.tt/2hjtj2N #wodhopper

WOD

The WOD is up! Thu, 9/21/2017 CrossFit Jerk Tech: Tall Jerk + Split Jerk 4 Sets (1+1) Strength: Heavy Single Jerk (Any Style) 400m Run/Row* then 7 Rounds 6 Handstand Push Ups 12 Alternating DB Snatch (50/35) then 400m Run/Row* ______________________________ *Depending on Rain! Thu, 9/21/2017 MarbleFit AMRAP 3 Minutes Front Squats 30 Second Break AMRAP 3 Minutes Calorie Row 30 Second Break AMRAP 3 Minutes Wall Balls 30 Second Break AMRAP 3 Minutes Push Ups _______________________________ 45-30-15 Sumo Deadlift High Pull Double Unders (x2 Singles) 2 Minute Break 30-20-10 Deadlift Double Unders (x2 Singles) 2 Minute Break 15-12-9 Wall Ball Sit Ups Gym Sprint _______________________________ Tabata- Rows http://ift.tt/2jJEUZM #wodhopper

WOD

The WOD is up! Wed, 9/20/2017 CrossFit Cleans Tech: Hang Power + Squat Floor 4 Sets (1+1) Strength: Squat Clean Heavy Single 21-15-9 Power Cleans (135/95) Push Ups then 3 Rounds 12 KB Swings (70/53) 12 GHD Sit Ups 1 Rope Climb Wed, 9/20/2017 MarbleFit 8 Minute AMRAP 30 Double Unders 15 Hang Cleans _______________________________ 8 Minute AMRAP Farmers Carry 20 Pull Ups 20 Coffin Sit Ups _______________________________ 8 Minute AMRAP 1000m Row w/ remaining time AMRAP 8 Squat Thrusts 1 Suicide _______________________________ 30 Snatch for time! _______________________________ Tabata- Jump Squats http://ift.tt/2xeHlcy #wodhopper

WOD

The WOD is up! Tue, 9/19/2017 CrossFit Snatch Tech: Hang Snatch + Snatch from Floor 4 Sets of 2 Strength: Heavy Single Hang Below Knee 100 Double Unders* 25 T2B 25 Snatch (115/85) 50 Box Jump Overs (24/20) ___________________________ *300 Singles Tue, 9/19/2017 MarbleFit 21-15-9 KB Swings Sit Ups Squats Calorie Row _______________________________ 21-15-9-6 DB Shoulder to overhead Box Jumps Rest 1 Minute 30 DB Cleans 30 Push ups Rest 1 Minute 21-15-9-6 Alt DB Snatch Mountain Climbers Each Leg 100m Sprint _______________________________ 50 T2B for time!* 100 Pikes! _______________________________ Tabata- Shrugs http://ift.tt/2xhrQjh #wodhopper

WOD

The WOD is up! Mon, 9/18/2017 CrossFit Back Squat 3 Rep Max for Day Drop Set 80% AMRAP AMRAP 15: 3 Bar Muscle Ups* 6 Thrusters (135/95) 9 Burpees Over the Bar 12 Cal Row _________________________ *3 Assisted or 6 Dips Mon, 9/18/2017 MarbleFit AMRAP 5: 500m Row Buy-In 30 Empty Bar Thrusters time remaining CTB Pull Ups _______________________________ AMRAP 5: Buy-IN 50 Wall Balls 12 Hang Cleans 12 Burpees 1 Min Rest AMRAP 5: Buy In- 35 Wall Balls 9 Front Squats 9 Burpees 1 Min Rest AMRAP 5: Buy-IN 20 Wall Balls 6 Shoulder to Overhead 6 Burpees _______________________________ 100 MedBall Sit Ups for time! _______________________________ Tabata- Tricep Extensions http://ift.tt/2hb9RFw #wodhopper

WOD

The WOD is up! Sat, 9/16/2017 CrossFit Helen 3 rounds for time: 400m run 21 KB swing (1.5 pood) 12 Pull-ups Strength Ohs Find heavy double Sat, 9/16/2017 MarbleFit AMRAP 5: 500m Row Buy-In 30 Empty Bar Thrusters time remaining CTB Pull Ups ___________________________________ AMRAP 5: Buy-IN 50 Wall Balls 12 Hang Cleans 12 Burpees 1 Min Rest AMRAP 5: Buy In- 35 Wall Balls 9 Front Squats 9 Burpees 1 Min Rest AMRAP 5: Buy-IN 20 Wall Balls 6 Shoulder to Overhead 6 Burpees __________________________________ 100 MedBall Sit Ups for time! ___________________________________ Tabata- Tricep Extensions http://ift.tt/2x9rLy9 #wodhopper

WOD

The WOD is up! Fri, 9/15/2017 CrossFit Bench Press 5ct pause max for day! For time: 21 Sumo Deadlift High Pulls (115/85) 21 T2B 21 Lunge Steps (115/85) 250m Row 15 Sumo Deadlift High pulls 15 T2B 15 Lunge Steps 250m Row 9 Sumo Deadlift High Pulls 9 T2B 9 Lunge Steps 250m Row Fri, 9/15/2017 MarbleFit AMRAP 7 4 Handstand Push Ups (Seated DB Shoulder Press) 6 CTB pull Ups (10 RIng Rows) 8 Burpees ___________________________________ 1000m Row then 5 Rounds 10 Front Squats (95/65) 10 Wall Ball Sit Ups then 1000m Row ___________________________________ 50-30-10 Double Unders (x2 Singles) Sit Ups ___________________________________ 100 Bicep Curls for Time (45/35) http://ift.tt/2h693Or #wodhopper

WOD

The WOD is up! Thu, 9/14/2017 CrossFit Clean and Jerk Tech work: Full Clean + Front Squat + Jerk 4 sets 1+1+1 Clean and Jerk 1+2 Max for day. AMRAP 13: 15 DB Squat Cleans 15 HSPU 15 Box Jumps Thu, 9/14/2017 MarbleFit Death By Calorie Row 8 Minute EMOM 3,6,9,12,15,18,21,24 ___________________________________ AMRAP 8 12 Ring Dips 10 Strict Press (45/35) 8 Thrusters (45/35) 6 Push Ups 4 KB DL (70/53) rest 1 Minute AMRAP 8 10 KB DL (70/53) 8 Coffin Sit Ups (45/35) 6 Hang Snatch (45/35) 4 Pull Ups __________________________________ 100 Bench Press for time! (Use more than you used last time!) ___________________________________ Tabata Rows (Bent Over, Yates, Upright) http://ift.tt/2jqBefB #wodhopper

WOD

The WOD is up! Wed, 9/13/2017 CrossFit Snatch tech work: Power Snatch + Hang Full Snatch 4 sets of 2 Strength work: Heavy Single for day For Time: 45 Wall Balls 90 Double Unders 3 Muscle Ups 100m Sprint 30 Wall Balls 60 Double Unders 3 Muscle Ups 100m Sprint 15 Wall Balls 30 Double Unders 3 Muscle Ups 100m Sprint Wed, 9/13/2017 MarbleFit 400m Run Agilities and Sprints __________________________________ Cone Drills a) Box - (Sprint, X, L) b) W/Z Drill- 5-10-5 Drill c) Gauntlet __________________________________ 21-15-9 DB Snatch Dips rest 1 minute 21-15-9 DB Clean Push Ups rest 1 minute 21-15-9 DB Thrusters Sit Ups ___________________________________ 100 Goblet Squats for time! ___________________________________ Tabata Plate Raises/Plate Flys! http://ift.tt/2fgTrro #wodhopper

WOD

The WOD is up! Tue, 9/12/2017 CrossFit Front Squat 3 Rep Max for day AMRAP 13: 30 KB Swings (53/35) 30 Shoulder to Overhead 30 Cal Row 2 Peg Board Ascents* _______________________________ *4 Rope Climbs or Modified Tue, 9/12/2017 MarbleFit 55 Push Ups 55 Squats 55 Sit Ups 400m Run ___________________________________ With a running clock perform AMRAP! 0:00-3:00 100ft Sled Pull 30 Wall Ball Sit Ups 3:00-6:00 10 Tire Flips 20 T2B 6:00-9:00 Alternating Turkish Get Ups (53/35) 9:00-12:00 9 Box Jump Overs 9 Pull Ups ___________________________________ 100 KB Swings for time! (53/35) ___________________________________ Tabata Step Ups (45/35-20/14) http://ift.tt/2wTDYrb #wodhopper

WOD

The WOD is up! Mon, 9/11/2017 CrossFit Shoulder Press 5-5-5 3-3-3-3 1-1-1-1-1 __________________ Increase every set. 10 minute Cap. In memory of the 343 Firefighters who died saving the lives of others. "343" 100 Deadlifts (145/105) 100 Cleans (95/65) 100 Ground to Overhead (65/35) 43 Burpees ________________________________ Alternate version 100 Abmat Sit Ups 100 Box Jump Overs 100 Ground to Overhead (75/55) 43 Burpees Mon, 9/11/2017 MarbleFit For time: 11 Push Ups 11 Sit Ups 11 Squats 11 Pull Ups 11 Lunge Steps each leg 11 T2b 11 Mountain Climbers Each leg 11 Jumping Jacks 11 Box Jump Overs 2001m Row ___________________________________ AMRAP 12 21 GHD Sit Ups 21 Shoulder to Overhead 21 Taters (53/35)[Goblet Squats] 100m Run ___________________________________ 100 Double Unders for time! ___________________________________ Tabata Leg Raises (Don't let your feet touch the ground!) http://ift.tt/2xUdmmS #wodhopper

WOD

The WOD is up! Sat, 9/9/2017 MarbleFit 10--->1 Jumping Jacks Squat Thrusts Push Ups Mountain Climbers Gym Sprint ________________________________ For Time: 3 Pegboard Ascents* 21 DB Cleans 100m Sprint 2 Pegboard Ascents 15 DB Cleans 100m Sprint 1 Pegboard Ascent 9 DB Cleans 100m Sprint *Rope Climbs or x2 Modified Rope Climbs ________________________________ For Time: 100m Sprint 100 reps Shoulder press (45/35) 100m Sprint ________________________________ Tabata 6x 30/10 Back Rows (T-Bar, Pendlay, Yates, Single Arm) Sat, 9/9/2017 CrossFit Strength Bench press Heavy double Double grace meets diane Teams of 2 15 clean and jerks (135/95) 21 deadlift (225/135) 21 hspu 15 c&j 15 deadlift 15 hspu 15 c&j 9 deadlift 9hspu 15 c&j http://ift.tt/2wPNpW7 #wodhopper

WOD

The WOD is up! Fri, 9/8/2017 CrossFit Clean tech work- Tall Clean 4 sets of 2 Strength Work Hang Squat Clean below knee. Max for Day! Fast Elbows! Full Squat!!! For Time: 70 KB Swings (70/53) 60 Coffin Sit Ups (45/35) 50 CTB Pull Ups* __________________________________ *Ring Rows/Jumping Pull Ups (x2) Fri, 9/8/2017 MarbleFit 8 Min Cap 150/300 Doubles/Singles EMOM: 5 Hang Snatch (95/65) ________________________________ AMRAP 13: 25 Burpees 25 Box Jumps 25 Wall Ball Sit Ups ________________________________ For time: 250m Row 20 Push Ups 30 KB High Pulls 40 Lunge Steps ________________________________ Tabata 6x 30/10 Bicep Curls add weight every round http://ift.tt/2xfK9Xa #wodhopper

WOD

The WOD is up! Thu, 9/7/2017 CrossFit Snatch Tech work- 4 Sets Muscle Snatch + OHSq Strength Work Snatch from Floor Drill positions and tech! Full Squat Snatch on all lifts! AMRAP 13: 500m Row 10 Handstand Push Ups* 40 Double Unders** ________________________________ *15 Seated DB Press **100 SIngles Thu, 9/7/2017 MarbleFit 500m Row 30 second rest 500m Row 30 second rest 500m Row ________________________________ 3 Rounds 1 Minute Stations Sled Pull Farmers Carry Burpee Tire Flips Coffin Sit Ups Suicides **15 Second Transitions time** ________________________________ EMOM::6 20 Sit Ups 20 Mountain Climbers ________________________________ Tabata 6x 30/10 Upright Rows with Kettle Bell http://ift.tt/2xPE8NU #wodhopper

WOD

The WOD is up! Wed, 9/6/2017 CrossFit Back Squat Pause 5 count Heavy Double for Day! 5RFT 12 Deadlifts (225/155) 12 T2B* _______________________________ *15/20 Hanging Knee Raises/Pikes Wed, 9/6/2017 MarbleFit 10 Minutes Death by.... Push ups! 3,6,9,12,15..... keep going!!! Gym Sprint after each set for first 5 minutes! ________________________________ For Time: 1000m Row 50/75 Pull Ups/Ring Rows 50 Hang Power Cleans (95/65) ________________________________ For time: 100 AbMat Sit Ups 100 Double Unders 100 Squats ________________________________ Tabata 6x 30/10 Shoulder Press or Bench Press Wed, 9/6/2017 Max Out Wednesday Warm Up 3 Pos Snatch Light and Tight Snatch 70% 4 Doubles Tight!! HS Clean and Jerk 60-70% 4 Doubles Crisp lifts! HS Back Squat Best Clean and Jerk 5/3 Accessory Superset Reverse Hypers 3/12 HSPU 3/6 http://ift.tt/2wFHLGf #wodhopper

WOD

The WOD is up! Tue, 9/5/2017 CrossFit Split Jerk 3-3-3 2-2-2-2 1-1-1-1-1 Increase every set! AMRAP 12: 3 Muscle Ups* 6 Box Jump Overs (30/24) 9 Wall Balls (20/14) 1 Rope Climb _________________________________ *3 Assisted or 6 Transitions Tue, 9/5/2017 MarbleFit AMRAP 8 21-15-9 Wall Balls Ring Rows 100m Run ________________________________ AMRAP 10 10 Shoulder 2 OH 10 KB Swings 10 Box Jumps ________________________________ AMRAP 8 200m Run 3 Rope Climbs 10 Alternating DB Snatch ________________________________ Tabata 6x 30/10 Tricep Extensions http://ift.tt/2xL6ER0 #wodhopper

WOD

The WOD is up! Mon, 9/4/2017 CrossFit EMOM:8 8 Sit Ups 8 Push Ups 16 Mountain Climbers Gym Sprint ___________________________________ 400m Run then 21-18-15-12-9 Thrusters (95/65) Bar Facing Burpees then 400m Run ___________________________________ Tabata: 6x 30/10 Abs Mon, 9/4/2017 MarbleFit Same as CrossFit http://ift.tt/2wziM7p #wodhopper

WOD

The WOD is up! Sat, 9/2/2017 CrossFit Strength 3 rm Overhead Squat Wod 18 min AMRAP Teams of 2 40 med ball passes 40 med ball sit up passes 100m farmer carry (70/53) *** Dont drop the medball *** Sat, 9/2/2017 MarbleFit 400m Run Agilities and Sprints ________________________________ 3 Rounds for time: 50 Double Unders 10 KB DL 10 KB Swings 10 Goblet Squats ________________________________ For Time: 3 Rounds: 21 Wall Balls 21 Ring Dips 21 AbMat Sit Ups rest 1 minute 3 Rounds: 15/12 Cal Row 15/12 T2B 15/12 Burpees rest 1 minute 3 Rounds: 9 Pull Ups 9 GHD Sit Ups 9 Box Jumps ________________________________ Tabata 6x 30/10 Shrugs TBar Rows http://ift.tt/2iOTbUx #wodhopper

WOD

The WOD is up! Fri, 9/1/2017 CrossFit Clean and Jerk Tech work- 4 sets (Squat Clean+ Front Squat + Jerk) Keep the weight the same 2+2+2 Strength work- Squat Clean + Jerk Heavy Double for Day! AMRAP 5 5 Deadlifts (155/105) 24 Double Unders 10 Pull Ups rest 1 Min AMRAP 5 5 Power Clean (155/105) 24 Double Unders 10 Pull Ups rest 1 Min AMRAP 5 5 SH 2 OH (155/105) 24 Double Unders 10 Pull Ups Fri, 9/1/2017 MarbleFit AMRAP 5 Teams of 2: 1 Hold Plank 2 Suicide -1st Cone-10 Squats -2ndCone-10 Push Ups -3rd Cone-10 AbMat Sit Ups -4th Cone-10 Jumping Jacks ________________________________ 50 Double Unders 30 Power Cleans (135/95) 50 Double Unders 30 Front Squats 50 Double Unders 30 Sh to Oh ________________________________ 50 Snatches for time (75/55) ________________________________ Tabata 6x 30/10 Alternating DB Curls Barbell Curls http://ift.tt/2wrnfJ4 #wodhopper

WOD

The WOD is up! Thu, 8/31/2017 CrossFit Run 1 mile Run 1 mile * Beat your last time! *Row 2k Muscle Up Practice - Bar and Ring ____________________________________ 5 Rounds for Time: 5 Ring Muscle Ups* 5 HSPU 100m Run Thu, 8/31/2017 MarbleFit 30 Jump Rope at the start of every round 10--->1--->10 Squats Push Ups Sit Ups ________________________________ AMRAP 5 21-15-9 KB Swings Pull Ups 100m Sprint rest 1 Minute AMRAP 5 21-15-9 MedBall Sit Ups OH Squats 95/65 100m Run rest 1 Minute AMRAP 5 Min 21-15-9 Hang Cleans 95/65 Coffin Sit Ups 5 Burpees ________________________________ Tabata 6x 30/10 Rows and Back Stuff http://ift.tt/2xOevw7 #wodhopper

WOD

The WOD is up! Wed, 8/30/2017 CrossFit Snatch Tech work- Muscle Snatch + OH Squats warm up with 4 Sets 3+1 Strength work- Hang Snatch + OH Squat Pause 3 count Control at the bottom! Heavy Single for day! Snatch DT 5 Rounds for time: 12 Snatch grip Deadlifts 9 Hang Snatch 6 Overhead Squats Rx+ 135/95 Rx 115/85 rx 95/65 Wed, 8/30/2017 MarbleFit EMOM 7 5 Squat Jumps 5 Burpees 20 Mountain Climbers ________________________________ AMRAP 18 800m Run/Row 40 2 for 1 Wall balls 40 AbMat Sit Ups 40 Suitcase Deadlifts (53/35) ________________________________ 100 reps Bench Press (135/95) ________________________________ Tabata 6x 30/10 Tricep Extensions http://ift.tt/2vqgc6g #wodhopper

WOD

The WOD is up! Tue, 8/29/2017 CrossFit Push Press 5-5-5-3-3-3-3-1-1-1-1-1 Work tech and then hit some heavy singles! For Time: 25 Burpees 40 Shoulder to Overhead (135/95) 25 Burpees ____________________________ EMOM: At the top of every minute perform 5 Wall Ball Shots (20/14) Tue, 8/29/2017 MarbleFit 50-40-30-20-10 Double Unders (Singles x2) AbMat Sit Ups KB Swings (53/35) ________________________________ With a running clock complete the following: 0:00-4:00 Sled Pull 100ft 15 Push Ups 15 T2B 4:00-8:00 16 Alternating DB Snatch 16 Wall Ball Sit Ups 2 Rope Climbs 8:00-12:00 Front Rack DB Lunge Steps 50' 12 Pull Ups 12:00-16:00 50 Cal Row ________________________________ Tabata 6x 30/10 Seated DB/BB Shoulder Press http://ift.tt/2vmPfjJ #wodhopper

WOD

The WOD is up! Mon, 8/28/2017 CrossFit Registration for the CFDA Fitness Challenge is open! For more info head to http://ift.tt/2vuz8fZ Front Squat 20 Minute EMOM 0:00-5:00 60-65% 3-3-3-3-3 6:00-10:00 65-70% 2-2-2-2-2 11:00-15:00 70-75% 1-1-1-1-1 16:00-20:00 Increase every set. If you fail, you're done! Best of Luck! 5 rounds for time: 200m Run 20 Box Jump Overs (24/20) 20 AbMat Sit Ups Mon, 8/28/2017 MarbleFit 500m Row then 5 Rounds of: 8 Pull Ups 8 Push Ups 8 Squats then 500m Row ________________________________ AMRAP 12 9 Burpees 15 KB Swings 1 Suicide 30 Jump Rope ________________________________ 60 Box Jumps for time ________________________________ Tabata 10x 30/10 Wall Balls Abs (Pikes or Abmats) http://ift.tt/2wUgSk0 #wodhopper

WOD

The WOD is up! Sat, 8/26/2017 CrossFit Wod 20 min EMOM X burpees and t2b X pushups and pullups X squat cleans (115/75) X snatchs (95/65) Scores = number of completed rounds. Endurance Teams of 2 Rowling Winning duo "gains control" of wod Sat, 8/26/2017 MarbleFit 400m Run Agilities and Sprints ____________________________________ Cone Drills a) Box Drill 3x Each - b) W/Z Drill c) Gauntlet w/ a twist _____________________________________ EMOM 8: 7 T2B 7 Burpees rest 2 minutes 5 Rounds for time: 10 Sumo Deadlift High pull (95/65) 10 Pull Ups ____________________________________ Tabata 6x 30/10 Farmers Carry http://ift.tt/2wcvsRk #wodhopper

WOD

The WOD is up! Fri, 8/25/2017 CrossFit Convetional Deadlift Heavy Triple for Day. 5 Rounds for Time: 9 Box Jumps (24/20) 30/60 Double Unders/Singles 9 DB Thrusters (50/35) 30/60 Double Unders/Singles Fri, 8/25/2017 MarbleFit 400m Run/Row then 5 Rounds of: 5 Pull Ups/Ring Rows 10 Push Ups 15 Squats then 400m Run/Row ____________________________________ 5 Rounds for Time: (95/65) 5 Deadlifts 5 Hang Cleans 5 Front Squats 5 Push Press 5 Back Squat 100m Sprint ____________________________________ 60 Coffin Sit Ups for time: (45/25) ____________________________________ 5 Sets of 21's w/ Barbell http://ift.tt/2iw0VuG #wodhopper

WOD

The WOD is up! Thu, 8/24/2017 CrossFit Clean and Jerk Light Tech work for a few sets Work up to heavy 1+2 for Day. AMRAP 13: 55 Wall Balls 55 Hang Power Cleans (115/85) 55 Hand Release Push Ups 5 Rope Climbs Thu, 8/24/2017 MarbleFit 21-15-9 Air Squats Mountain Climbers (x2) Gym Sprint ____________________________________ Warm Up Fran: 21-15-9 Empty Bar Thrusters Ring Rows 40 Jump Rope Every Round _____________________________________ 21-15-9 Deadlift (155/105) Push Ups 20 Sit Ups Every Round ____________________________________ 21-15-9 KB Swings Box Jumps/Step Ups 100m Run Every Round ____________________________________ Tabata 6x 30/10 Rows and Back Stuff http://ift.tt/2vqfL6U #wodhopper

WOD

The WOD is up! Wed, 8/23/2017 CrossFit Back Squat Heavy 5 for Day. Beat the weight from 2 weeks ago!! 3 RFT: 800m Row 16 Front Rack Lunge Steps (95/65) 16 Wall Ball Sit Ups (20/14) Wed, 8/23/2017 MarbleFit 1000m Row for time _____________________________________ 75 Wall Balls for Time 20/14 ____________________________________ 100/300 Double Unders/Singles for time ____________________________________ 50 Burpees for time ____________________________________ EMOM 7: 16 KB Swings ____________________________________ Tabata 6x 30/10 Shrugs/Upright Rows/High Pulls http://ift.tt/2w1H5dN #wodhopper

WOD

The WOD is up! Tue, 8/22/2017 CrossFit Split Jerk Light tech sets. Work position. Heavy Double for Day. Buy-In: 35 Burpees then 3 Rounds of: 8 Handstand Push Ups* 12 Pull Ups 200m Run then Cash-Out: 35 GHD Sit Ups ____________________________________ *12 Seated DB Press Tue, 8/22/2017 MarbleFit 50-40-30-20-10 Jumping Jacks 25-20-15-10-5 Push Ups _____________________________________ 5 Rounds for Time: 5 Muscle Up Transitions (Ring Rows and Dips) 16 Alternating DB Snatch 100m Run ____________________________________ 15-12-9 DB Thrusters T2B 100m Run ____________________________________ Tabata 6x 30/10 Flutter Kicks/Planks http://ift.tt/2xmwEAR #wodhopper

WOD

The WOD is up! Mon, 8/21/2017 CrossFit Snatch Tech work. 3 Position Primer Then Practice from the floor. Work up to heavy Double for Day. AMRAP 12: 9 OH Squats (115/85) 12 T2B 15 KB Swings (53/35) Mon, 8/21/2017 MarbleFit EMOM: 8 7 Squat Jumps 7 KB swings 7 Push Ups _____________________________________ EMOM: 16 1. 15/12 Cal Row 2. 75 Jump Rope Singles 3. 30 Sit Ups 4. 20 Goblet Squats ____________________________________ AMRAP 5: 400m Run/Row 30 Ring Rows 30 Air Squats 60 Mountain Climbers ____________________________________ Tabata 6x 30/10 Tricep Extensions (Skull Crushers or band extensions) http://ift.tt/2vfVKjA #wodhopper

WOD

The WOD is up! Sat, 8/19/2017 CrossFit Endurance Teams of 2 Row 2000m Wod "White" - partner 5 rounds 6 rope climbs 20 toes to bar/ partner hangs fom bar 42 weighted overhead lunge / partner static hold overhead(45/35) 400m run Sat, 8/19/2017 MarbleFit Mobilize and Stretch! 20 Med Ball Cleans 20 KB High Pulls 20 Lunge Steps 20 AbMat Sit Ups 20 Mountain Climbers (Each leg) 200m Run ____________________________________ AMRAP 10 30/60 Double Unders/Singles 15 Pull Ups 15 Push Ups 100m Run Rest 2 Minutes AMRAP 10 9 Burpees 9 Suitcase DL 100m Run ____________________________________ 100 Reps as fast as possible DB Raises/Flys u http://ift.tt/2wavxaP #wodhopper

WOD

The WOD is up! Fri, 8/18/2017 CrossFit Power Clean + Hang Squat Clean AMRAP 13: 6 CTB Pull Ups 4 Squat Cleans Rx- (M) 95/115/135/155/175/195/215/225 (AMRAP) (F)- 65/85/95/105/115/125/135/155 (AMRAP) Fri, 8/18/2017 FlexFriday Mobilize and Stretch! AMRAP 5: 10 Jumping Jacks 10 Squat Thrusts 10 Ring Rows gym sprint ____________________________________ Five 5-minute AMRAPs in 25 minutes From 0:00-5:00 16 calorie Row 16 Box Jumps (24/20 in) From 5:00-10:00 16 Front Squats (75/53) 16 Pull Ups From 10:00-15:00 16 GHD Sit Ups 16 Dumbbell Snatches (50/35) From 15:00-20:00 16 Mountain Climbers 16 Kettlebell Swings (53/35) From 20:00-25:00 16 Push-Ups 100m run ____________________________________ 10x10 Bicep Curls Rest 10 Seconds in between sets. http://ift.tt/2wUPdwH #wodhopper

WOD

The WOD is up! Thu, 8/17/2017 CrossFit Bench Press 3-3-3-3-3-3 21-18-15-12 Calorie Row Handstand Push Ups* 2 Rope Climbs each round** ____________________________________ *DB or KB Shoulder to Overhead **5 Modified Rope Climbs Thu, 8/17/2017 MarbleFit 7 Minute AMRAP Suicide (1st Cone-15 Squats, 2nd Cone-15 Push Ups-3rd Cone 5 Burpees) 100 Jump Rope Singles ___________________________________ Fight Gone Bad 3 Rounds 1 minute Stations 10 Second transition 1. Wall Balls 2. Sumo Deadlift High Pulls (95/65) 3. Shoulder 2 Overhead (95/65) 4. Cal Row 5. Rest ___________________________________ AMRAP 5: Plank Hold EMOM 10 Sit Ups ::Begin with 10 Sit Ups:: ___________________________________ Tabata 6x 30/10 Rows and Back Stuff http://ift.tt/2fLTdvw #wodhopper

WOD

The WOD is up! Wed, 8/16/2017 CrossFit Snatch Tech work High Hang Triple Max for Day Hang Single Max for Day 4 RFT: 5 Bar Muscle Ups* 20 Alternating DB Snatch (50/35) 400m Run _____________________________________ *5 Assisted or 15 Dips Wed, 8/16/2017 MarbleFit 400m Run 20 KB Deadlifts 20 Lunges 20 Sit Ups 400m Run ___________________________________ With a running clock: 0:00-3:00 Farmers Carry 100ft 5 T2B 3:00-6:00 20 Med Ball Sit Ups 20 Ring Rows Gym Sprint 6:00-9:00 5 Burpees 5 Wall Balls 9:00-12:00 9 Coffin Sit Ups 9 KB Swings __________________________________ Tabata 6x 30/10 Shoulder Press http://ift.tt/2wO9R1t #wodhopper

WOD

The WOD is up! Tue, 8/15/2017 CrossFit Front Squat 5 Count Pause + No Pause 1+2 Max for Day (3 Reps- Squat Low!) 3 Rounds for Time: 35 Wall Balls (20/14) 35 Ring Push Ups 50 Double Unders 100m Run Tue, 8/15/2017 MarbleFit 500m Row 40 Squats 30 AbMat Sit Ups 20 Push Ups 10 Pull Ups ___________________________________ 21-15-9 Thrusters (45/35) Push Ups Kb Swings then 5 Rounds 100m Run 2 Rope Climbs ___________________________________ AMRAP 5: 2,4,6,8.... Jumping Jacks Sit Ups Mountain Climbers ___________________________________ Tabata 6x 30/10 Tricep Extensions http://ift.tt/2w8alBQ #wodhopper

WOD

The WOD is up! Mon, 8/14/2017 CrossFit Push Jerk + Split Jerk 15 Minute AMRAP 10 KB Swings (70/53) 25ft Lunge Steps 10 Burpees 25ft Lunge Steps 10 T2B Mon, 8/14/2017 MarbleFit 150/350 Double Unders/Singles EMOM: 8 Jumping Lunges 8 Minute Cap ___________________________________ AMRAP 6: 21 Push Ups 15 Squats 9 Pull Ups rest 1 Min AMRAP 6: 21 Weighted Sit Ups 15 Goblet Squats 9 Box Jump or Step overs rest 1 Min AMRAP 6: 21 KB Swings 15 Dips 9 T2B ___________________________________ EMOM 5: 100m Sprint ___________________________________ Tabata 6x 30/10 Anchored Coffin Sit Ups http://ift.tt/2wVFaXq #wodhopper

WOD

The WOD is up! Sat, 8/12/2017 CrossFit Endurance Death by 10m run Wod Jenny 20min AMRAP 1 partner deadlift (405/315) 20 backsquat (45/35) 400m run Sat, 8/12/2017 MarbleFit 4 Rounds 5 DB Thrusters 10 Pull Ups/Ring Rows 100m Sprint _________________________________ 3 Rounds 3 Minute AMRAP 3 Power Cleans 6 Push Ups 9 Air Squats 1 Minute Rest between rounds _________________________________ 5 Rounds For Time: 30 Double Unders 20 Wall Balls 1 Rope Climb _________________________________ Tabata 6x 30/10 Upright Rows http://ift.tt/2vXOL3v #wodhopper

WOD

The WOD is up! Fri, 8/11/2017 CrossFit 8 Rounds for time 10 Wall Balls (20/14) 4 Bar Muscle Ups* 5 Burpees ________________________________ *12 Dips or 4 Assisted Muscle Ups Deadlift E90Seconds::12 Minutes 3 Reps Increase weight every minute. Figure to start around 50-60% and work up to 90-100% Fri, 8/11/2017 MarbleFit 400m Run Agilities and Sprints _________________________________ Cone Drills 1. Suicide Sprints and Relay Race 2. Gauntlet 3. Agility Ladder _________________________________ 2 Minutes Cal Row then 90 Second Stations: 1. KB Swings 2. Wall Ball Sit Ups 3. Overhead Squats Then 2 Minutes Cal Row _________________________________ Tabata::10x 30/10 Biceps and Triceps http://ift.tt/2uuW3aD #wodhopper

WOD

The WOD is up! Thu, 8/10/2017 CrossFit AMRAP 12 Annie 50-40-30-20-10 Double Unders AbMat Sit Ups then with time remaining: As many snatches as possible (75/55) Hang Snatch Tech work and Heavy lifting Heavy Double for Day Keep it close, reach it up and Lock it out! Thu, 8/10/2017 MarbleFit EMOM:8 5 Pull Ups 10 Push Ups 15 Squats _________________________________ Death by Burpee Sprint 12 Minute Cap _________________________________ 10 Rounds 10 Pull Ups or 20 Jumping Pull Ups 100m Sprint then 10 Squat Cleans _________________________________ Tabata::6x 30/10 Rows: Prone or Cable http://ift.tt/2vQD3b8 #wodhopper

WOD

The WOD is up! Wed, 8/9/2017 Max Out Wednesday Muscle Snatch + ohsq Tech + Heavy single ________________________ Klokov pulls+snatch Max for day ________________________ Power clean +Push Press Max for day ________________________ Front squat Heavy single for day _________________________ Abs Wed, 8/9/2017 CrossFit Helen 3 rounds for time: 400m run 21 KB swing (53/35) 12 Pull-ups* _________________________________ *21 Ring Rows Video PROMO TODAY!!! Let's pack the house from 4-6! Bring your A-Game! It's gonna be awesome! Hang Clean Tech work and Heavy Lifts. 3RM for Day Contact and Speed under the bar! Wed, 8/9/2017 MarbleFit 10---->1----->10 Squats Push Ups KB Swings 20 Doubles/40 Singles Every Round 20 Minute Cap _________________________________ AMRAP 10: Farmers Carry 100ft 20 Coffin Sit Ups Farmers Carry 20 Alternating DB Snatch Farmers Carry 20 Box Jumps _________________________________ For Time: 400m Run 30 Dips _________________________________ Tabata::6x 30/10 ABS http://ift.tt/2unj57t #wodhopper

WOD

The WOD is up! Tue, 8/8/2017 CrossFit 400m Run then 8 Rounds 6 Handstand Push Ups 6 Deadlift (225/155) then 400m Run Push Jerk Tech and Heavy lifts 3RM for Day Practice moving under weight! Tue, 8/8/2017 MarbleFit AMRAP 7: 1 Suicide 5 Burpees 9 Sit Ups _________________________________ For Time: 75 Cal Row 100 Doubles/300 Singles 25 DB Cleans _________________________________ AMRAP 7: 100m Run 20 KB Deadlift 10 T2B or Hanging Knee Raises _________________________________ Tabata::6x 30/10 Squat Jumps http://ift.tt/2vJhoRR #wodhopper

WOD

The WOD is up! Mon, 8/7/2017 CrossFit For Time: 1000m Row 50 Box Jump Overs (24/20) 50 T2b Great job this weekend with the Oly Meet! Congratulations to Heather Gray and Justin Janus for crushing weights and winning Top Lifter for the day! We look forward to the next one and hopefully you guys who didn't have a chance will get one! New week, New Cycle, 3 more weeks to crush PRs and get on the board for August! Back Squat 5RM for day Mon, 8/7/2017 MarbleFit AMRAP 7 5 Squats 9 KB Swings 13 Ring Rows Gym Sprint _________________________________ For Time: 75 Alternating DB Snatch EMOM: 7 Wall Balls 10 Min Cap _________________________________ For Time: 100 Sit Ups 80 Push Ups 60 Squats _________________________________ Tabata::6x 30/10 Shoulder Press or Shrugs http://ift.tt/2ueJf89 #wodhopper

WOD

The WOD is up! Sat, 7/29/2017 MarbleFit Lot Run + Agilities _________________________________ 4 Rounds for time 100m Run 10 Pull Ups 100m Run 10 Burpees 100m Run 10 Squats 100m Run 10 T2B _________________________________ 21-15-9 Russian Swings Coffin Sit Ups 50/100 Double Unders/Singles _________________________________ Tabata:: 10x 30/10 1. Triceps 2. Shrugs and anything shoulders Sat, 7/29/2017 CrossFit Strength Bench press 5-3-1-1-1... find a heavy single for the day Wod Teams of 2 20 min time cap 60 cleans (135/95) 30 burpees 60 front squats (135/95) 30 burpees 60 push press (135/95) 30 burpees Then with time remaining AMRAP Snatch (135/95) *score will be time finished and number of snatches. http://ift.tt/2uKI0yL #wodhopper

WOD

The WOD is up! Fri, 7/28/2017 CrossFit AMRAP 12 24 Air Squats 24 Hand Release Push Ups 24 Walking Lunge Steps 50 Double Unders* ________________________________ *100 Singles Deadlift Deadlift Heavy Single for Day Any Style If you are tired and beat up, don't push past your bodies limits!! Be smart! Fri, 7/28/2017 MarbleFit AMRAP 5 5 KB DL 9 Push Ups 13 Ring Rows _________________________________ Every Minute Until you Accumulate 75/50 Calories on the rower Start with 5 Wall Balls every minute then with remaining time Pull HARD!!! _________________________________ 3 Rounds 1 minute Each station 1. Suicides 2. Shoulder to Overhead 3. Sled Pull 4. KB Swings _________________________________ AMRAP 5 20 Bicep Curls 20 Ring Rows http://ift.tt/2h7zHdb #wodhopper

WOD

The WOD is up! Thu, 7/27/2017 MarbleFit AMRAP 10 30/60 Doubles/Singles 15 Wall Balls 30/60 DU/Singles 15 KB Swings _________________________________ 500m Row then 3 Rounds 7 Burpees 15 Sumo Deadlift High Pull then 500m Row then 3 Rounds 7 Hang Cleans 15 Box Jump Overs then 500m Row _________________________________ Tabata::6x 30/10 Abs Thu, 7/27/2017 CrossFit Clean and Jerk Tech work and heavy single for day. If you aren't feeling it, stay light and work tech!!! AMRAP 13 21 Thrusters (95/65) 21 KB Swings (53/35) 21 Cal Row http://ift.tt/2uz4hkk #wodhopper

WOD

The WOD is up! Wed, 7/26/2017 MarbleFit EMOM::10 5 Pull Ups 7 Push Ups 9 Squats 12 KB Swings Use a weight that you can move fast with! _________________________________ With a running clock complete the following: 3 Rounds 21 Deadlift 15 GHD Sit Ups 9 Box Jumps rest 1 minute 3 Rounds 21 Hang Cleans 15 T2B 9 Squats rest 1 minute 1000m Row! _________________________________ Tabata::6x 30/10 Shoulder Press Wed, 7/26/2017 CrossFit Front Squat 5-3-1-1-1-1-1.... 4 RFT 400m Run 15 Box Jumps 2 Rope Climbs http://ift.tt/2v6kpLW #wodhopper

WOD

The WOD is up! Mon, 7/24/2017 CrossFit Push Press 5-3-1-1-1-1-1... For Time: 75 Wall balls 50 Shoulder to Overhead (115/85) 25 Burpees Mon, 7/24/2017 MarbleFit 500m Row 30 Squats 100 Double Unders _________________________________ AMRAP 5: 30 Front Squat 30 T2B/Leg Raises 2 Minute break AMRAP 5 30 KB Swings 30 Coffin Sit Ups 2 Minute Break AMRAP 5 30 Lunge Steps 30 AbMat Sit Ups _________________________________ EMOM::10 Odd- 25 Push Ups Even- Plank http://ift.tt/2uquEr7 #wodhopper

WOD

The WOD is up! Sat, 7/22/2017 MarbleFit Every 90 Seconds for 7 Rounds 5 Pull Ups (10 Ring Rows) 5 Handstand Push Ups (10 Push Ups) 5 Lunge Steps each (15 Squats) 20 Double Unders _________________________________ 3 Rounds 400m Run 15 Overhead Squats/Front Squats 12 Min Cap 2 Minutes Rest AMRAP 12 Teams of 2 22 Wall Balls 22 Alternating DB Snatch 22 Burpees 22 MedBall Sit Ups _________________________________ Tabata:: 6x 30/10 Abs Sat, 7/22/2017 CrossFit JT meets Rankel --AMRAP 40 Minutes-- Buy in: 21-15-9 HSPU Ring dips Push-ups 3 Minute Rest AMRAP with remaining time "Rankel" 6 deadlifts (225/155) 7 burpee pullups 10 kb swings (53/35) 200m run http://ift.tt/2uRwmor #wodhopper

WOD

The WOD is up! Fri, 7/21/2017 MarbleFit Cone Drills 1. Box (Sprint, Shuffle, Back Pedal.) 3x each 2. Box (Bear Crawl All Around) 2x Each 3. Agility Ladder a. 1 Foot b. 2 Feet c. Shuffle in/out d. Jump 4. Gauntlet (Choppin' yo feet!) _________________________________ AMRAP 12 100m Run 20 Wall Ball Sit Ups 10 Hang Cleans _________________________________ Tabata::Gun Training (5x Each 30/10) Complete 1 movement before moving on. 1. DB Shoulder Raises 2. DB Bicep Curls 3. DB Tricep Extensions 4. DB Shrugs Fri, 7/21/2017 CrossFit For Time: 35 Clean and Jerks (95/65) 35 Box Jump overs (24/20) 35 GHD Sit Ups 35 Sumo Deadlift High Pull (115/85) 5 Rope Climbs Pistol Squat Practice. Back Squat 2-2-2-2-2-2 http://ift.tt/2ufOsxu #wodhopper

WOD

The WOD is up! Thu, 7/20/2017 MarbleFit EMOM::10 Minutes Burpee+Gym Sprint Start with 2 Burpees and 1 Gym Sprint Every Minute Add 2 Burpees. _________________________________ 3 Rounds AMRAP 2 Minutes Each 1. 50 Jump Rope 10 Suitcase DL 2. 50 Jump Rope 10 KB Swings 3. 50 Jump Rope 10 Goblet Squats _________________________________ 21-15-9 DB Thrusters (wall balls) AbMat Sit Ups Gym Sprint in between _________________________________ Tabata:: 6x 30/10 Barbell Rows or DB rows Thu, 7/20/2017 CrossFit AMRAP 12 Minutes 8 DB OH Squat Left Arm (50/35) 8 Hand Stand Push Ups 8 DB OH Squat Right Arm 8 T2B* ________________________________ 16 Hanging Knee Raises/Pikes Handstand Push Up/Walk Practice Snatch + OHSq Heavy 1+1 for Day http://ift.tt/2uaed23 #wodhopper

WOD

The WOD is up! Wed, 7/19/2017 MarbleFit Tabata:: Switch movement every Round. 6x each 30/10 All movements performed with empty bar 1. Lunge Steps 2. Rows 3. Tricep Extensions 4. Bicep Curls _________________________________ AMRAP 10 30 Wall Ball Sit Ups 30 Box Jumps Overs 30 Burpees 30 Pull Ups (Jumping Pull Ups) _________________________________ 5 Minute Cap 50/100 Double Unders/Singles 200m Sprint 25 KB Swings _________________________________ Tabata:: 6x 30/10 Flutter Kicks while Holding a weight locked out! Wed, 7/19/2017 CrossFit 5 Rounds for Time: 3 Muscle Ups* 12 Cal Row 15 Burpees _________________________________ *9 Ring Rows + 9 Dips Bench Press 5-5-5-5-5 http://ift.tt/2todSeQ #wodhopper

WOD

The WOD is up! Tue, 7/18/2017 CrossFit 3 Rounds for Time 400m Run 25 Wall Balls 25 KB Swings (53/35) Clean+Hang Clean Heavy 1+1 for Day Tue, 7/18/2017 MarbleFit 400m Run Agilities n Sprints ________________________________ EMOM::10 10 Ring Rows 10 Sit Ups 10 Squats ________________________________ 30 DB Clean and Jerks then 2 Rounds 30 Cal Row 30 Coffin Sit Ups 30 Push Ups then 5 Rope Climbs ________________________________ Tabata:: Goblet Squats http://ift.tt/2tA5692 #wodhopper

WOD

The WOD is up! Sat, 7/15/2017 MarbleFit 2 Rounds 400m Run 20 Med Ball Cleans 20 KB Swings _________________________________ 30-20-10 Hang Power Snatch Ring Push Ups _________________________________ AMRAP 12 35/70 Double Unders/Singles 10 Pull Ups EMOM: 3 Squat Cleans _________________________________ 7 Minute AMRAP Hold Plank Everytime you drop 10 Coffin Sit Ups Sat, 7/15/2017 CrossFit Strength Find 1rm bench press Wod 18 min Amrap Teams of 2 200m run holding a plate(45/25) 50 syncronized weight situps 50 syncro overhead weighted lunges 50 hang power cleans (135/95) 50 syncro pullups http://ift.tt/2tcJrZd #wodhopper

WOD

The WOD is up! Fri, 7/14/2017 CrossFit AMRAP 13 20 Alternating DB Snatches 15 GHD Sit Ups 2 Rope Climbs Sumo Deadlift 3 Rep Max for Day Fri, 7/14/2017 MarbleFit 5 Minute AMRAP 30/60 Double Unders/Singles 100ft Farmers Carry 30/60 Double Unders/Singles 10 Suitcase DL 1 Minute Rest 5 Minute AMRAP 100m Run 5 Tire Flips or 100ft Sled Pull ________________________________ 10 Lunge Steps 50 Sit Ups 5 Burpees 20 Lunge Steps 40 Sit Ups 5 Burpees 30 Lunge Steps 30 Sit Ups 5 Burpees 40 Lunge Steps 20 Sit Ups 5 Burpees 50 Lunge Steps 10 Sit Ups 5 Burpees ________________________________ Tabata Bicep Training! http://ift.tt/2tONRUO #wodhopper

WOD

The WOD is up! Thu, 7/13/2017 CrossFit 1----->10 Handstand Push Ups CtB Pull Ups KB Swings (70/53) Jerk Tech and Max Outs Heavy Single for day after some light volume Tech work. Thu, 7/13/2017 MarbleFit Tabata 75 Cal Row 30/10 **8 Minute Cap** ________________________________ 3 Rounds 1 minute Stations 1. Sumo Deadlift High Pull 2. 3 Burpees + Gym Sprint 3. Push Ups 4. Wall Ball Sit Ups ________________________________ 21-15-9 Alternating KB Snatch Dips Coffin Sit Ups ________________________________ Tabata 6x 30/10 Tricep training http://ift.tt/2sSaTHf #wodhopper

WOD

The WOD is up! Tue, 7/11/2017 CrossFit 1000m Row 50 Wall Balls 750m Row 50 MedBall Sit Ups 500m Row 50 Burpees Front Squat 2-2-2-2-2-2 Tue, 7/11/2017 MarbleFit 10---->1----->10 Jumping Jacks KB DL Push Ups Sit Ups Mountain Climbers ________________________________ Buy In-100 Jump Rope then 6 Rounds 10 Ring Rows 10 Burpees then Cash Out- 100 Jump Rope ________________________________ Tabata 12x 30/10 Alternate between the following: Shrugs Shoulder Raises http://ift.tt/2tHYg37 #wodhopper

WOD

The WOD is up! Thu, 7/6/2017 CrossFit Clean Tech and Heavy Double for the Day! 2 Reps! 17.2 12 minute AMRAP 2 Rounds 50 ft walking front rack Dumbbell Lunge (50/35) 16 Toes to bar 8 DB Clean Then 2 Rounds 50 ft walking front rack Dumbbell Lunge (50/35) 16 Bar muscle ups* 8 DB Clean ________________________________ *16 Dips Thu, 7/6/2017 MarbleFit 400m Run 20 Ring Rows 20 Lunge Steps 40 Mountain Climbers ________________________________ 21-15-9 Tater Tots (Goblet Squats) Dips 3-2-1 Rope Climb 15-12-9 Box Jumps Handstand Push Ups (Hand Release Push Ups) Abmat Sit Ups 50-40-30 Jump Rope ________________________________ AMRAP 7: Wall Balls EMOM: 5 Suitcase DL ________________________________ Tabata Shoulder Press http://ift.tt/2srCRte #wodhopper

WOD

The WOD is up! Sat, 7/1/2017 MarbleFit AMRAP 7: "7 Minute Cindy" 5 Pull Ups 10 Push Ups 15 Squats 2 Minute Rest AMRAP 7: "Dumbbell DT" 12 Deadlifts 9 Hang Cleans 6 Shoulder to Overheads 3 Minute Rest AMRAP 10: 500m Row 40 Squats 30 Sit Ups 20 KB Swings 10 Dips ________________________________ Tabata 6x 30/10 All Things Triceps ***Swole Saturday Photo*** Sat, 7/1/2017 CrossFit Strength OHS Find 1rm for the day Wod Teams of 2 18 min AMRAP 20 medball OHS (20/14) 20 over rig med ball pass 20 partner med ball situps 100 meter run with medball *medball cant touch floor * 20 burpees if above happens http://ift.tt/2tznp2r #wodhopper

WOD

The WOD is up! Fri, 6/30/17 CrossFit Clean and Jerk Tech work and Max Out Lifts! Keep it close and lock it out! For Time: 50 Sumo Deadlift High Pull (115/85) 50 Wall Balls (20/14) 50 Calorie Row 50 GHD Sit Ups Fri, 6/30/17 MarbleFit 400m Run 20 Lunge Steps 20 Weighted Sit Ups ________________________________ Cone Agility Drills 1. Box 2. W and Z 3. Gauntlet ________________________________ Complete the following AMRAPs 2 Minutes Each Round 1. Wall Balls 2. GHD Sit Ups 3. Double Unders (Every 30 Seconds -5 Squats) 4. Box Jumps 5. Calorie Row 6. Alternating DB or KB Snatches ________________________________ Tabata 6x 30/10 All Things Biceps http://ift.tt/2u4oYm3 #wodhopper

WOD

The WOD is up! Wed, 6/28/17 CrossFit Snatch Tech work and Max Outs! ***In House Oly Meet July 29th. Lets work form and get ready for the show!*** AMRAP 13 Increasing Reps. 100m Run in between Each Set 2,2,4,4,6,6...etc... CTB Pull Ups KB Swings (70/53) Wed, 6/28/17 MarbleFit 10--->1----->10 Squats Push Ups Ring Rows Mountain Climbers 50 Jump Rope (In between every round) ________________________________ Teams of 2: 90 Second Stations 20 second transitions 3 Rounds 1. A. 100ft Overhead Carry B. Plank Hold 2. A. 5 Tire Flip B. Sled Pull 100Feet 3. A. 10 Toes to Bar B. 10 KB Swings Both Partners work at same time and complete as many tasks as they can in the 90 second time frame. Switch back and forth between tasks. ________________________________ Tabata 6x 30/10 Shoulder Flys http://ift.tt/2skg3en #wodhopper

WOD

The WOD is up! Tue, 6/27/17 CrossFit Shoulder Press EMOM 10: 5 Reps + 5 HSPU* Use a comfortable Weight. ________________________________ *10 HRPU 4 Rounds for Time: 50 Double Unders 15 Coffin Sit Ups (45/35) 15 Hang Cleans (95/65) Tue, 6/27/17 MarbleFit 5 min AMRAP 20 jumping pull ups 20 kb swings 20 Squats _________________________________ For Time: 2 Rounds 10 Cal Row 20 Push Ups then 2 Rounds 15 Cal Row 20 Burpees then 2 Rounds 20 Cal Row 20 Box Jump Overs then 2 Rounds 25 Cal Row 50/100 Double Unders/Singles ________________________________ 400m Run 50 AbMat Sit Ups 20 SuitCase Deadlifts ________________________________ Tabata 6x 30/10 Jumping Lunges/Lunge Steps/Step Ups http://ift.tt/2sKXovr #wodhopper

WOD

The WOD is up! Mon, 6/26/17 CrossFit Back Squat 3RM Drop 50% of 3RM- AMRAP AMRAP 12: 12 Box Jumps 9 Deadlifts (155/105) 3 Muscle Ups* _________________________________ *Box Muscle Ups/Dips/Pull Ups/Ring Rows (Options for modifications) Mon, 6/26/17 MarbleFit 21-15-9 Squat Jumps Mountain Climbers (x2) 100m Run ________________________________ AMRAP 8: 60 Double Unders 100m Run 10 Coffin Sit Ups ________________________________ Buy In- 800m Row 3 Rounds 12 Squats 12 Push Ups 12 Sit Ups Cash Out- 800m Row ________________________________ Tabata 6x 30/10 KB Swings http://ift.tt/2sbSTXk #wodhopper

WOD

The WOD is up! Sat, 6/24/17 TeamWOD Strength Bench press Find 3 rm for the day Wod 18 min AMRAP Teams of 2 40 kettle bell swings (53/35)** 40 hang power cleans (65/45)** 4 wall walks (total) ** if the set is unfinished between both partners going the team does a 100m pinched grip plate carry(45/25) Both team mates can hold the plate with one hand only http://ift.tt/2rM3JDZ #wodhopper

WOD

The WOD is up! Fri, 6/23/17 MarbleFit 21-15-9 Jumping Jacks Squat Thrusts Gym Sprint ________________________________ AMRAP 8 21 Coffin Sit Ups 15 Lunge Steps 9 DB Cleans 3 Minute Rest AMRAP 8 21 Squats 15 GHD Sit Ups 9 Box Jumps 3 Minute Rest AMRAP 8 21 KB Swings 15 Cal Row 9 T2B ________________________________ Tabata Triceps Arm Building Fri, 6/23/17 CrossFit Deadlift Deadlift Sumo or Conventional 5-3-2-1-1-1-1-1-1-1 AMRAP 10 3 Muscle Ups (Bar or Rings)* 20 AbMat Sit Ups 50 Double Unders** ________________________________ *12 Dips (Box or Rings) **150 Singles http://ift.tt/2sH1J0Z #wodhopper

WOD

The WOD is up! Thu, 6/22/17 MarbleFit 3x Lot Run 20 Squats 100 Jump Rope ________________________________ Every 3 min for 5 Rounds 15 Calorie Row 18 Shoulder to Overhead 21 Pikes ________________________________ AMRAP 12 9 Burpees 7 Overhead Squat (Front Squat) 5 Pull Ups (10 Ring Rows) 100m Row ________________________________ Tabata Abs 30/10 Thu, 6/22/17 CrossFit Clean Clean Tech and PRs 4 RFT 8 DB Cleans (50/35) 16 DB Front Rack Lunge Steps 8 HSPU 100m Run http://ift.tt/2sCPRgJ #wodhopper

WOD

The WOD is up! Wed, 6/21/17 CrossFit Front Squat Front Squat 3-3-3-3-3 400m Run then 21-15-9 Thrusters (95/65) Pull Ups then 400m Run Wed, 6/21/17 MarbleFit 5 Minute AMRAP 20 Lunge Steps 20 Ring Rows 10 Push Ups ___________________________________ 100m Run 20 Wall Balls 100m Run 20 Hang Cleans 100m Run 20 T2B 100m Run 20 Push Ups 100m Run 40 KB Swings 100m Run 20 Push Ups 100m Run 20 T2B 100m Run 20 Hang Cleans 100m Run 20 Wall Balls ***20 min Time Cap*** ____________________________________ Tabata Shoulder Shrugs http://ift.tt/2tLvDRg #wodhopper

WOD

The WOD is up! Tue, 6/20/2017 CrossFit Snatch Snatch Tech and PRs For Time: 50 Wall Balls (20/14) 40 T2B 30 Power Snatch (95/65) Tue, 6/20/2017 MarbleFit Teams of 2: 5 Minute AMRAP 2 Coffin Sit Ups 2 Suitcase DL 4 Sit Ups 4 DL....etc 15 sec transition. 5 Minute AMRAP Partner B: Cal Row Switch partners pick up where the other leaves off. ___________________________________ Teams of 2: 2 Minute Stations 2 Rounds 1. Med Ball Partner Sit Ups 2. Box Jumps 3. Burpees ____________________________________ 4 RFT 30 Bicep Curls 50 Jump Rope http://ift.tt/2tm2zQO #wodhopper

WOD

The WOD is up! Mon, 6/19/2017 CrossFit Jerk 5 Rounds For Time: 7 Burpees 7 KB Swings (70/53) 7 Box Jumps (30/24) 250m Row Mon, 6/19/2017 MarbleFit 10 RFT 10 Squats 10 Push Ups 10 Sit Ups ***10 Minute Time Cap*** ___________________________________ EMOM 10: 8 KB Swings 5 T2B ___________________________________ AMRAP 8: 30 Dips 50 Double Unders http://ift.tt/2ti4shn #wodhopper

WOD

The WOD is up! Sat, 6/17/2017 TeamWOD Strength OHS find 3 rep max for the day Wod Teams of 2 AMRAP 20min 10 partner deadlifts (365/255) 20 hspu (partner holds handstand)* 20 t2b (partner hangs from bar) 100m partner carry run *modifications will be avaiable http://ift.tt/2sCmLAS #wodhopper

WOD

The WOD is up! Fri, 6/16/2017 CrossFit Clean + Jerk Tech and PRs For Time (115/85): 12 Deadlift 10 Hang Clean 8 Front Squat 30 Burpees Over the Bar 10 Deadlift 8 Hang Clean 6 Front Squat 24 Burpees Over the Bar 8 Deadlift 6 Hang Clean 4 Front Squat 18 Burpees Over the Bar Fri, 6/16/2017 MarbleFit 5 min _____________________________ 2 Rounds: 500m Row 20 Sit ups 1 Minute Rest 2 Rounds: 400m Row 20 V-Ups 1 Minute Rest 2 Rounds: 300m Row 20 coffin sit ups ______________________________ EMOM 10: 10 Suitcase Deads 5/10 T2B/pikes ______________________________ Tabata: Python Training http://ift.tt/2rC0NsB #wodhopper

WOD

The WOD is up! Thu, 6/15/2017 CrossFit Snatch Tech and PRs 4 RFT 16 Alternating DB Snatch (50/35) 16 Wall Balls 100m Sprint Thu, 6/15/2017 MarbleFit Complete the following: 5 Rounds: 11 Push Ups 11 Sit Ups 22 Mountain Climbers 250 Row ______________________________ AMRAP 10: 30 Doubles 15 KB Swings Gym Sprint ______________________________ AMRAP 5: 8 DB Squat Cleans 20 Ring Rows Gym Sprint ______________________________ Tabata: Shoulder Flys 6x 30/10 http://ift.tt/2rxMaGO #wodhopper

WOD

The WOD is up! Wed, 6/14/2017 CrossFit Bench Press Max For Day Drop Set: 20% 3 sets of 3 For Time: 100 Double Unders 80 KB Swings (50/35) 60 Push Ups 40 T2B 20 Cal Row Wed, 6/14/2017 MarbleFit Complete the following: 1000m Row 50 Squats 30 Pull ups/Ring Rows ______________________________ Complete the Following: For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Hang Snatch (45/35) 30 Wall Balls (20/14 lb) 30 Burpees 30 Double-Unders ______________________________ Tabata: MedBall Partner Sit Ups 6x 30/10 http://ift.tt/2rtphoc #wodhopper

WOD

The WOD is up! Tue, 6/13/2017 CrossFit Back Squat Pause 5 Count + No Pause 1+2 Max for Day AMRAP 12 (95/65) 8 Box Jumps (24/20) 16 Front Rack Lunge Steps 1 Rope Climb Tue, 6/13/2017 MarbleFit AMRAP 8 50 Double Unders 15 Squats EMOM: 10 Push Ups ______________________________ AMRAP 8: 3 Rope Climbs/6 Seated Pulls 10 Alternating DB Snatch Gym Sprint ______________________________ AMRAP 8: Farmers Carry 100Ft 20 Sit Ups Farmers Carry 20 Ring Push Ups Farmers Carry 20 Goblet Squats ______________________________ Tabata: Shrugs 6x 30/10 http://ift.tt/2shhIVy #wodhopper

WOD

The WOD is up! Fri, 6/9/2017 CrossFit Deadlift-Conventional 2,2,2,2,2,2,2 (7 sets) Increase each set. 15 Minute Time Cap. 3 Min Double Under Practice. 10 Minute AMRAP 18 DB Cleans (50/35) 18 Wall Balls 36 Double Unders Fri, 6/9/2017 MarbleFit With a Running Clock Complete the following: 3 rounds: 20 Sit Ups 20 Push Ups 20 Squats 20 Ring Rows Rest 1 Minute 5 Rounds 15 Leg Raises 15 Goblet Squats 15 KB Swings Rest 1 Minute 7 Rounds 10 T2B 10 Dips 1 Rope Climb ______________________________ For Time: 400m Run 20 Pull Ups (50 Jumping Pull Ups) ______________________________ Armageddon! http://ift.tt/2sZDMBe #wodhopper

WOD

The WOD is up! Wed, 5/31/2017 MarbleFit For Time: 400m Run 30 Shoulder to Overhead 30 Wall Balls 30 GHD Sit Ups 30 Deadlifts (Any Variation) 400m Run ______________________________ Teams of 2: Row 200 Calories Every 25 Calories Switch Non Rowing Partner does 15 Burpees ______________________________ AMRAP 5 10 DB Cleans 10 Coffin Sit Ups 24 Jump Rope Wed, 5/31/2017 CrossFit Clean + Jerk Max for Day Buy In- 5 Rope Climbs then 21-15-9 DB Thrusters T2B then Cash Out 400m Run/Row http://ift.tt/2r9tb8R #wodhopper

WOD

The WOD is up! Tue, 5/30/2017 CrossFit Back Squat 3RM for Day 30-20-10 Cal Row Burpees then 30 Box Jump Overs Tue, 5/30/2017 MarbleFit 3 Rounds: 500m Row 20 Squats 20 Sit Ups ______________________________ EMOM 16: 1. 25 Push Ups 2. 25 KB Swings ______________________________ AMRAP 8: 12 T2B 12 Box Jumps 30 Jump Rope http://ift.tt/2r5QsIN #wodhopper

WOD

The WOD is up! Sat, 5/27/2017 TeamWOD Strength 10 min EMOM 5 deadlift Try to increase each round Team Johnson 20 min AMRAP 18 deadlifts (225/155) 20 pullups 18 squat cleans (155/105) http://ift.tt/2rIfCOv #wodhopper

WOD

The WOD is up! Wed, 5/24/2017 MarbleFit 20 Minute Cap 1000m Row then 10 Rounds: 4 Pull Ups 8 Shoulder 2 Overhead 12 Squats ______________________________ 21-15-9 Coffin Sit Ups Push Ups 3-2-1 Rope Climbs ______________________________ 5 Minute AMRAP 5 DB Thrusters 5 Burpees ______________________________ Tabata 6x 30/10 Skull Crushers/Pull Overs/CG Plate Press (Tricep Stuff) Wed, 5/24/2017 CrossFit AMRAP 8: 15 KB Suitcase Deadlifts 70/53 9 HSPU Push Press 3RM for Day Max Handstand Push Ups Use a deficit if you are 'too good' :-P 3 Minute Cap! http://ift.tt/2rxJQE4 #wodhopper

WOD

The WOD is up! Mon, 5/22/2017 CrossFit Back Squat Pause 3ct + no pause 5 Rounds for time: 250m Row 15 Burpee Box Jump Overs Week 4 of the Total Health Challenge! Great job getting through these past 3 weeks! 1 more to go! Don't forget to submit your scores on http://ift.tt/2l90FlI Max Height Box Jump 3 Minute Cap to establish best jump! Mon, 5/22/2017 MarbleFit 1000m Rowling Stop exactly at 1000m 5 min cap. Penalty for class: Push ups ________________________________ 12 min amrap 60ft overhead carry 15 T2b/piles 15 Suitcase Deadlifts ________________________________ 21-15-9 Burpees Wall balls Gym Sprint ________________________________ Tabata 6x 30/10 Abmat Sit Ups http://ift.tt/2qalxHw #wodhopper

WOD

The WOD is up! Sat, 5/20/2017 TeamWOD Teams of 2 80 wall balls 60 squat cleans (75/55) 40 s2oh 20 snatches *** one person working at a time. *** whenever athletes switch, both do 10 burpees. Bench press 3 rm for the day http://ift.tt/2rBwWAZ #wodhopper

WOD

The WOD is up! Fri, 5/19/2017 CrossFit Sumo Deadlift 2RM for day 5 RFT 400m Run 5 Muscle Ups Fri, 5/19/2017 MarbleFit 800m Run _________________________________ 3 Rounds 90 second Stations/15 second transition: 1. Sled Pull 2. Double Unders 3. Coffin Sit Ups 4. 100m Run _________________________________ 21-15-9 Cal Row Alternating DB Snatch _________________________________ Tabata 6x 30/10 Curls http://ift.tt/2rxb4HO #wodhopper

WOD

The WOD is up! Thu, 5/18/2017 CrossFit Front Squat 3.3.3.3.3.3 21-15-9 Wall Balls GHD then 15-12-9 x3 Double Unders DB Thrusters (50/35) 100m Run Thu, 5/18/2017 MarbleFit 3 Rounds: 30 Jump Ropes 15 Squats _________________________________ 4 Rounds: 400m Run 15 Deadlifts _________________________________ 5 Rounds: 5 Pull Ups 10 Shoulder to Overhead 15 Front Squats _________________________________ Tabata 6x: 30/10 Skull Crushers http://ift.tt/2qTCbzR #wodhopper

WOD

The WOD is up! Wed, 5/17/2017 MarbleFit For Time: 55 Calorie Row 55 Push Ups 55 Pull Ups 55 Hang Leg Raises/Pikes __________________________________ EMOM 10 3 Burpees 9 DB Sh2OH __________________________________ AMRAP 10 10 DB DL 10 DB Hang Squat Cleans 100m Sprint Wed, 5/17/2017 CrossFit Push Jerk+Split Jerk 1+1 Max for Day 12 Min AMRAP: 4 Hang Cleans (135/95) 6 Handstand Push Ups 8 C2B Pull Ups http://ift.tt/2qqiOx9 #wodhopper

WOD

The WOD is up! Tue, 5/16/2017 CrossFit Hang Snatch Below Knee + 2 Overhead Squats 4 RFT: 8 DB Overhead Squat Right Arm(50/35) 8 Burpees 8 DB Overhead Squat Left 8 Box Jumps (24/20) Tue, 5/16/2017 MarbleFit 10--->1 Jumping Jacks Squat Thrusts Push Ups Sit Ups Mountain Climbers Gym Sprint __________________________________ 10 Minute AMRAP 50 Doubles 10 GHD Sit Ups EMOM: 5 Burpees __________________________________ 10 Rounds 8 KB Swings 8 Goblet Squats Gym Sprint http://ift.tt/2pQCiay #wodhopper

WOD

The WOD is up! Mon, 5/15/2017 CrossFit Week 3 of the Summer Countdown Challenge! Submit your scores at http://ift.tt/2l90FlI 12 Minute EMOM: 2 Power Clean + 6 Ring Dips (185/135) For Time: 8 Rope Climbs 22 T2B 22 KB Swings (70/53) 22 Push Ups 22 Calorie Row 400m Run Mon, 5/15/2017 MarbleFit 5 Rounds: 8 Wall Balls 10 Sit Ups 12 Ring Rows 24 Mountain Climbers 1 Gym Sprint __________________________________ AMRAP 12: 12 Cal Row 12 KB Swings 12 Coffin Sit Ups __________________________________ 21-15-9 Push Ups x3 Jump Rope __________________________________ Tabata 6x 30/10 Shrugs http://ift.tt/2pM5bFB #wodhopper

WOD

The WOD is up! Sat, 5/13/2017 TeamWOD Warm up: 5 Rounds 10 Squats 10 Push Ups 10 Sit Ups Gym Sprint ______________________________ 12 Minute AMRAP: 15 ManMakers (50/35)* 15 Pull Ups** 15 Box Jump Overs (24/20) *DB Thrusters **20 Ring Rows ______________________________ "Annie" 50-40-30-20-10 Double Unders AbMat Sit Ups http://ift.tt/2raarTD #wodhopper

WOD

The WOD is up! Fri, 5/12/2017 CrossFit Run 1 mile Run 1 mile If it Rains... For Time Row 2000m For time: Deadlift 10000/7500lbs. 5 Reps at a time. 1 Rope Climb in between each set. Conventional Only RX) Men: 315/225/185----Women: 225/185/135 M: 32 reps/37 reps/55 reps W: 34 reps/40 reps/55 reps Scaled: 5000lbs 185/135/95 30/37/53reps 5 Burpees in between each set. Fri, 5/12/2017 MarbleFit 8x Lot Run ______________________________ ::2 Minute Stations:30 second Break:: 1. Cal Row 2. Sumo Deadlift High Pull 3. Toes 2 Bar 4. 5 Burpees + Gym Sprints 5. Box Jumps 6. Push Ups 7. KB Swings 8. Wall Balls 9. Tire Flip 10. Jump Rope ______________________________ Tabata 10x 30/10 Alternate between 1. DB Presses 2. DB Rows http://ift.tt/2pq6Nsf #wodhopper

WOD

The WOD is up! Thu, 5/11/2017 CrossFit Hang Snatch 3,3,2,2,1,1,1,1 Tech and PRs 12 Minute AMRAP 12 Box Jumps 18 Cal Row 36 Double Unders Thu, 5/11/2017 MarbleFit 10 Rounds: 10 Sit Ups 10 Squats 10 Presses (45/35) ______________________________ 5 Minute AMRAP ManMakers ______________________________ 21 GHD Sit Ups 21 Deadlift 3 Rope Climbs 15 GHD Sit Ups 15 DL 2 Rope Climbs 9 GHD Sit Ups 9 Deadlift 1 Rope Climbs ______________________________ 21-15-9 Leg Raises Skull Crushers http://ift.tt/2r1CDbe #wodhopper

WOD

The WOD is up! Wed, 5/10/2017 CrossFit Back Squat 3RM for Day 13 Minute AMRAP 22 Wall Ball Shots 22 T2B 22 Cleans (95/65) 22 Alternating DB Snatch (50/35) Wed, 5/10/2017 MarbleFit Death by KB Swings 8 Minutes 5-10-15-20-25....etc.... ______________________________ 5 Rounds For Time: 15 Wall Balls 15 T2B 15 Box Jumps ______________________________ 7 minute AMRAP 30 Ring Rows 30 Mountain Climbers Gym Sprint http://ift.tt/2qXOqr6 #wodhopper